Stir frying is an Asian cooking technique designed to cook meat and vegetables quickly. A vegetarian stir fry removes the meat from the dish, creating a healthy plant-based meal suitable for vegetarians and vegans. Typically cooked in a lightly oiled wok, small vegetable pieces such as peppers, onions, and mushrooms are tossed together and steamed in a flavored sauce. The result can be eaten plain or served over a bed of noodles or rice.
How to Make a Healthy Vegetarian Stir Fry
Food & Lifestyle expert, Miranda Valentine provides all the information you will need to know to learn How to Make a Healthy Vegetarian Stir Fry. This video is packed with helpful information and advice to master this recipe. This guide is part of a larger series of food/cooking videos which are published on the Mahalo.com YouTube channel.
Preparation of the Vegetables
Prepare four cups of stir fry vegetables including: peas, baby corn, broccoli, bell pepper, mushroom, cabbage, and any other vegetable you wish to add. Chop about half an onion and a handful of carrot shavings. Make sure all vegetables are cut somewhat equal in size so that they cook evenly in the pan. Heat a skillet with about two teaspoons of oil while you prepare the sauce for the stir fry.
Preparation of the Sauce
Combine 6 tablespoons of soy sauce, 6 tablespoons of water, 2 tablespoons of rice vinegar, 2 heads of minced garlic, and 2 teaspoons of minced ginger in a medium sized bowl. Whisk the ingredients together as you add 2 tablespoons of brown sugar and 4 teaspoons of cornstarch into the mix. The cornstarch adds thickness to the sauce so it coats the vegetables better when cooking.
Cooking
Once the oil is heated, add your vegetables to the skillet and toss a few times to coat them in oil. Allow the vegetables to cook for a minute or two on low heat. Once vegetables are tender but not completely cooked through, increase the stove top heat and pour the prepared sauce over the vegetables equally. Stir in the sauce well, then let the mixture simmer for a couple minutes so that the vegetables can absorb the flavor of the sauce.
After 3-5 minutes, the stir fry should be warm and tender. Take the pan off of the heat and serve the stir fry as desired.
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References
Fast Facts
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Time
Prep and cook time together should only take about 10 minutes.
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Hint
You will know your vegetables are fully cooked when your onions have become translucent in color.
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Sauce
It is normal for stir fry sauce to be runny.
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Vegetables
Stir vegetables often while cooking so that they do not brown before you add in the sauce.
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Tofu
Consider adding tofu to the stir fry as a protein source.
