A vegetable Stir Fry is a great way to eat lots of healthy vegetables, and it is really easy to make too. The key is to cook the vegetables quickly over high heat but not to overcook them. You want to keep them bright & colorful and crunchy in texture. Ideally you would use a wok pan due to the shape of it, which allows for ideal cooking – but if you don’t have a wok, a large heavy duty skillet will do.
Some of the vegetables that are traditionally used in stir fry are; broccoli, carrots, snow peas, mushrooms, bok choy, cabbage, red peppers, zucchini & green onions. Often water chestnuts, baby corn, bean sprouts & peanuts are added at the end. So pick as few or as many vegetables as you like and get ready for a dinner that you will find yourselves making often. These delicious crisp stir fry vegetables can be served over noodles or rice. The tangy gingery peanut sauce adds the perfect finish and flavor to the dish!
I used broccoli, carrots, snow peas, red peppers, mushrooms and cabbage.
Ingredients for the Stir Fry
- 3 cups of cooked rice or cooked noodles
- 1 – 2 TB. of oil (peanut, sesame, grape seed or coconut oil)
- 1 – 2 teaspoon of minced fresh ginger
- 5 – 6 cups of chopped vegetables.
* Prepare the peanut sauce using the recipe below and set aside.
* Next prepare the noodles or rice according to directions. Set aside and keep warm by covering with a lid. Do not begin cookng the vegetables until right before you want to serve the stir fry, because once you cook them things move very quickly. You want the peanut sauce and noodles, or rice to be ready, so that you can serve it just as the vegetables are hot and barely cooked through.
* While the rice or noodles are cooking, you can prepare the vegetables by cutting them into bite sized pieces. When everything is ready to go, heat the oil over medium heat in a large skillet or wok. Add the fresh ginger and the vegetables in small batches, starting with the vegetables that take longer first (the carrots) and the ones that don’t need to cook as long last (the mushrooms) Cook each vegetable until tender but still crisp – (anywhere from 1 – 5 minutes each)
- 1/3 cup of creamy peanut butter
- 1/4 cup of water
- 1 Tb. of honey or brown sugar
- 2 TB. of soy sauce (or Tamari)
- 1 – 1/2 piece of chopped fresh ginger
- 1 clove of garlic (peeled and chopped)
- juice of 1 lime ( 1 – 2 TB. of rice vinegar can be substituted)
- 1/4 to 1/2 teaspoon of crushed red pepper flakes
* Put the ingredients in a blender and blend until smooth and creamy. Set aside while you prepare the vegetables.
To Serve the Stir Fry:
* Place the cooked vegetables altogether in a large bowl and lightly toss them with a few tablespoons of the peanut sauce until coated.
* After all the vegetables are cooked, spoon the noodles or rice on a platter. Arrange the cooked vegetables on top and sprinkle with sesame seeds or crushed peanuts. You may drizzle the rest of the peanut sauce on top, or pass it around to use as desired.
Divide into bowls and serve. (This should make about 2 -4 portions depending on how large you want the servings.)