Stir frying is a Chinese method of sautéing or cooking food in a bowl shaped frying pan–a wok–very quickly over high heat while stirring it. Vegetable stir-fry is a typical Chinese dish that is very easy to prepare and can be served over rice or noodles. The idea is to flash fry the vegetables so they become slightly tender but stay crisp and fresh. To make this vegan dish even more attractive, filling and protein rich, add tofu to your stir-fry. Gather your ingredients and get your wok on the burner, it’s stir-fry time!
- Garlic and onion
- Vegetables of your choice: bell peppers, ginger, carrots, celery, water chestnuts, broccoli, cauliflower, mushrooms, green beans, cabbage, bok choy, bean sprouts, and/or spinach
- Soy Sauce
- Vegetable oil (you can also stir-fry with a few tablespoons of water)
- Stir-fry sauce (optional)
- Sriracha sauce and/or red chili flakes (if you like it spicy)
- Steamed rice or Asian noodles
- Optional: organic non-GMO tofu
♥Steamed or pan-fried vegetable dumplings are a simple yet delicious appetizer that goes great with any Asian dish.
Pot-stickers are inexpensive and easy to cook and you can find them in most grocery stores. Moreover, if you go to an Asian supermarket, you will find many different vegetable dumpling options to choose from. The most common ingredients in pot-stickers are chives, green onions, mushrooms, cabbage, leek, soy beans, and glass noodles.
RICE: If you are using a rice maker, make your rice in advance because the stir fry will only take a few minutes to cook. If you are cooking your rice in a pot, the ratio for white rice is 1.5 to 1 (1 ½ cups of water for 1 cup of rice) and it takes about 15 to 20 minutes to be ready. If you are making brown rice, the ratio is 2 to 1 (2 cups of water for 1 cup of brown rice), and it takes about 30 to 40 minutes to be ready. For an even healthier choice, farro—one of the oldest grains cultivated by humans—is also easy to prepare; the ratio is 3 to 1 (3 cups of water for 1 cup of farro). Start with high heat and when the water begins to boil, cover the pot and reduce heat.
Recommended: Steamed baby bok choy as the rice cooks to serve on the side (same pot as rice, place bok choy on a steamer).
If you are serving the stir-fry with noodles, have a pot ready with boiling water so you’ll ready to cook the noodles once your vegetables are done. Most Asian noodles take very little time to cook; always follow the manufacturer’s cooking instructions.
If you are using tofu in your stir-fry, squeeze and drain the tofu, cut it in cubes and let it sit on a dry cloth for a few minutes.
Chop or slice all of your vegetables. Place your wok or frying pan on high heat and add some oil (if you want to avoid the oil, you can use water and soy sauce). It is very important that the oil is just about as hot as you can get it, but not burnt.
Add diced garlic, chili flakes and tofu cubes to the wok and stir-fry for 30 seconds. You can also add some peeled and finely chopped or shredded ginger at this time. Start adding your vegetables to the wok. Add the diced onion first and then start with the hardest vegetables. For example, in this order: carrot, broccoli steams, green beans, bell pepper, cabbage, frozen peas, broccoli florets, zucchini, tomato, bean sprouts, mushrooms, and spinach. Stir-fry everything for a few minutes.
Add a few squirts of soy sauce and some ground pepper. If you have any other Asian sauce, such as vegetarian hoisin sauce, sweet and sour, or mushroom stir-fry sauce, add it at this time.
Mix the rice or noodles in the wok or serve topped with your vegetable stir-fry. Garnish with diced green onions and chopped cilantro. Serve with Sriracha and soy sauce.
- Also try the Vegetarian Chicken Sir-Fry, with your favorite kind of vegan chicken!