Easy Vegetable Stir Fry Recipe
The ingredients in this vegetable stir fry are lightly cooked so they retain a larger amount of nutrients that might otherwise be lost in heavily cooked winter dishes. There are certainly more vibrant colours and individual flavours from the ingredients in this dish. And it’s this variation of textures, colours and shapes that all complement each other to create a nutritious dish that’s vegan and gluten-free.
The order of the ingredients list is to suggest order of preparation and cooking; basically those that take longest to cook go in first and those that need the least, last. Also each vegetable is cut or sliced in a way to ensure it needs the least amount of cooking so the whole meal is cooked in a matter of minutes, whereas the veg prep takes a little longer.
This will serve two or three people, possibly more, depending on the size of the ingredients. When I make too much I reuse the leftovers, either in a soup, or stirred into freshly cooked brown rice to make a warm rice salad.
|2-3 cloves of garlic|
|Fresh ginger (about the size of your thumb), peeled|
|Fresh turmeric (about the size of your middle finger), peeled (or a tsp of dried powder)|
|Large onion, peeled|
|Arame seaweed (about as much as you can get on a dessert spoon)|
|Block of tempeh or small pack of tofu (plain, marinated or smoked)|
|Whole fresh beetroot, washed and cleaned|
|Medium carrot, washed and cleaned|
|3 spring greens or 4 large cavolo nero leaves, washed and drained|
|Leek with lots of green|
|1 tsp pink peppercorns|
|1 tbsp coconut oil|
|Tamari soy sauce (proper organic stuff not the commercial rubbish)|
|Fresh ground black pepper|
I’ve introduced a kind of balance here, with above-ground leafy things and below ground rooty things some sea veg and a few healthy spices. The list of veg is not exclusive – you can add mushrooms, asparagus, sweet potatoes or whatever – the main thing is cut them into sizes that will cook very quickly.
- Thinly slice the garlic and ginger.
- Then thinly slice the turmeric diagonally.
- Halve the onion top to bottom, then slice very thinly.
- Do the same with the beetroot, but then stack the slices and cut into matchsticks.
- Take the carrot and pare it as though sharpening a pencil, producing almost teardrop shaped flakes.
- Slice the tempeh or tofu into thin strips.
- Stack the green leaves together, roll tightly around the stem, then slice across into very thin sections.
- Very finely slice the green part of the leek across the stem and slice the white part into 1 cm rounds.
The preparation of the leek is important because a large number of people routinely throw away the green parts as they can be quite stringy. But if they are finely sliced across the grain they cook quickly and are very tasty and soft.
- Put the coconut oil in the wok or pan and turn up the heat, meanwhile boil a kettle with about a cup of water.
- As soon as the oil is fluid and able to be swished around the pan add the garlic, ginger and turmeric
(for a stronger garlic hit you can add the garlic at the end of the cooking).
- As soon as the ingredients start to sizzle, add the onions and seaweed, stirring gently to keep the
ingredients from catching.
- Allow the onions to keep cooking until they start to brown and then add the beetroot and carrot,
gently keeping everything moving.
- As soon as the carrot and beetroot start to look moist, add about a dessertspoon of tamari and stir it in and add the tempeh.
- Keep it all moving in the pan for about 2-3 minutes and then add the pink peppercorns, followed by all the greens and leeks.
- Stir well, keeping everything moving and once the greens are coated with oil, add about half a cup of boiling water.
- Continue stirring until the greens turn very bright green and serve.
- It can be served with a sprinkling of toasted seeds (sesame, sunflower and pumpkin) and a side dish of rice or pasta.
- Extra seasoning of more tamari, salt, pepper etc can be added if needed.
Recipe by Mike Abrahams, Wild Oats founder.