I am often asked how to make the perfect veggie stir-fry. The answer I always give is to first choose a variety of veggies so that you create a pleasing balance of textures and colors. Have all your ingredients chosen ahead of time, prepped and ready to go. Stir-frying is intended to be FAST…so there is no time for hunting through your fridge for veggies or your pantry for seasonings or else you risk the chance of overcooking. So get organized and start creating a yummy nutritious dish that will tempt even the pickiest of eaters in your house! The sky’s the limit when it comes to choosing your veggies. So take advantage of what’s available seasonally and have fun experimenting with your own combinations!
Quickie Asian Veggie Stir-Fry
Yield: about 4 servings
Click HERE for the full recipe, but in the nutshell, here is what you do:
Instructions
As stir-frying is a quick-cooking method, it is best if you have all ingredients prepped and assembled before beginning. Note: broccoli is not in the prep photo as it was a last minute inspiration!
In a large pan or wok, heat coconut oil over medium-high heat until hot. Add carrots, eggplant and onions, coating with oil using a large spatula. Stir-fry for about 5 minutes or just until veggies are crisp-tender.
Add remaining veggies, garlic and ginger. Continue stir-frying for 3 minutes.
Toss with orange juice, tamari or soy sauce and sesame oil.
Serve immediately.
Quickie Asian Veggie Stir-Fry
Yield: about 4 servings
Ingredients
- 1 tablespoon coconut oil
- 4 carrots peeled and sliced
- 1 large eggplant or 3 small white or “zebra” are especially sweet
- 1 large onion sliced
- 1 large kohlrabi cut into chunks
- 3 heads baby bok choy or 1 large sliced
- 3 cups broccoli florets and sliced stems
- 1 8 ounce can water chestnuts, rinsed and drained
- 4 cloves garlic chopped
- 1- inch piece fresh ginger peeled and sliced
- Juice ½ large orange
- 2 teaspoons reduced-sodium tamari or soy sauce
- 2 teaspoons toasted sesame oil
Instructions
As stir-frying is a quick-cooking method, it is best if you have all ingredients prepped and assembled before beginning.
- In a large pan or wok, heat coconut oil over medium-high heat until hot. Add carrots, eggplant and onions, coating with oil using a large spatula. Stir-fry for about 5 minutes or just until veggies are crisp-tender.
- Add remaining veggies, garlic and ginger. Continue stir-frying for 3 minutes.
- Toss with orange juice, tamari or soy sauce and sesame oil. Serve immediately.
Notes
Make Ahead and Storage Tips: stir-fries are best served and enjoyed immediately after cooking.
Entice your picky eaters with lots of different veggie combos! Other veggies that work great in stir-fries are yellow squash, zucchini, cauliflower, sugar snap peas, spinach and Brussels sprouts. Veggie stir-fries are delicious served over brown, jasmine or basmati rice as well as quinoa and couscous.
Other MPM Side Dishes in a Flash you might like are: Crazy for Greens, Sauté of Rainbow Chard with Apples and Baby Greens and Veggie Stir-Fry.
Coming to the Blog: Quick ‘n Delish! Apricot ‘n Lemon Glazed Salmon
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Linda Shapiro, Meal Planning Maven
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