A How-To Guide for Veggie Stir-fry Lovers
- Soft shelled peas
- Green beans
Have all the vegetables ready before you start frying. Put 1–2 Tablespoons of oil in a non-stick frying or sauté pan. Heat on medium high heat for 1–2 minutes, until hot, but not smoking.
Always start with the garlic, then add the vegetables based on how long they take to cook, adding the ones that need to cook the longest first. Cover and cook for 2–3 minutes, then stir, before adding the next bunch of vegetables.
- Longest cooking time—onion, carrot, celery, cauliflower
- Medium cooking time—green beans, peas, corn, broccoli, zucchini
- Shortest cooking time—mushrooms, peppers, tomatoes, asparagus, spinach
How to season it
Add small amounts (1/2–1 teaspoon) of seasonings to start, then taste and add more as needed.
Be creative, you will soon be a stir-fry artist!
Some seasonings to choose from, but there are many more:
- Turmeric—has a very mild taste, turns everything a beautiful golden color. You can combine this with cumin and coriander, or with basil
- Cumin and coriander—are usually used together. They have a Middle Eastern type flavor. They aren't hot, you will need some salt and pepper or paprika, too.
- Balti—has a mild curry flavor, with a little kick. If you use this, you don't need anything else except salt
- Basil—combine with salt and pepper
- Paprika—adds a red color and has a little peppery flavor. Can be combined with basil, or salt and pepper.
- Herbes de Provence—a combination of herbs, including basil. Combine this with salt and pepper.
Open a small can of reduced sodium chicken, beef or vegetable broth and stir in 2 Tablespoons of cornstarch until dissolved. Add the broth cornstarch mixture to the stir fry in the pan and stir gently until the sauce thickens.
Commercial sauces to season stir-fry are available in a variety of flavors—Teriyaki, Sweet and Sour, Oyster, etc. They add a lot of flavor, but are often very high in sodium (up to 500 mg sodium per Tablespoon), so use sparingly.