Vegetarian Stir-fry
Vegetarian Stir-fry

Vegetarian Stir-fry

June 17, 2016

A healthy recipe for #MeatlessMonday or #FoodieFryday... this is one of those dishes that's extremely versatile, easy to put together & cooks up in a flash! These are the ingredients I use most often, however you can replace any of the vegetables with another you like or happen to have in the frig that needs to be used up (see Tip# 5). Keep in mind that certain vegetables take longer than others to cook.

Serves: 2

Ingredients

Cooked Jasmine Rice for serving - 1 cup per person

---- Bowl# 1

1 small carrot, sliced thin diagonally, about 1/3 cup (no need to peel if organic, just wash thoroughly)

1/3 cup Vidalia or red onion, cut into large bite-sized pieces

---- Bowl# 2

1/3 of an 8 oz can sliced water chestnuts, drained (see Tip# 2)

1/4 cup frozen shelled Edamame (soybeans)

1 stalk bok choy (bottom white part), cut into large bite-sized pieces

1/2 small zucchini, slice in half lengthwise & then into thick bite-sized pieces

1/3 cup red bell pepper, seeded, remove pith & cut into short strips about 1/4" thick

12 whole snow peas (pinch off the tips of each & pull off the strings that run along it's sides)

14 bite-sized broccoli florets

---- Bowl# 3

1 tsp peeled & finely chopped fresh ginger (see Ginger, How To Peel in the Herbs, Spices & Seasonings category)

1 garlic clove minced (ok to use 1/2 tsp minced garlic in a jar)

4 dried apple rings, quartered

6 dried prunes, halved

2 Tblsp dried cranberries

----

2 Tblsp House of Tsang Stir-fry Oil

1/3 cup House of Tsang Stir-fry sauce - Classic Sauce

----

For garnishing:

1/4 cup loosely packed fresh cilantro, roughly chopped (divided)

2 tsp chopped almonds, cashews, peanuts or a combo of all (divided)

1 tsp chia seeds (divided)

Directions

1 Cook Jasmine Rice according to my recipe in the Rice & Grains category & set aside (covered).

Jasmine Rice

2 Prep carrot thru cranberries, placing them in 3 separate bowls according to cooking times (see Ingredients). Also get garnishes ready.

3 Preheat your wok, on high heat, before adding oil (about 1 to 2 minutes). It's hot enough when a bead of water sizzles & evaporates within seconds. Drizzle the stir-fry oil down the side of the hot wok & swirl to coat the entire inside surface.

4 Reduce heat to med-high & add Bowl# 1 - carrot & onion. Stir-fry 1 to 2 minutes (see Tip# 4 for stir-fry motion).

5 Add Bowl# 2 - water chestnuts thru broccoli. Stir-fry another 2 minutes.

6 Add Bowl# 3 - ginger thru cranberries. Stir-fry another 1 to 2 minutes.

7 Remove from heat & stir in the stir-fry sauce till well combined.

8 Add 1 cup of Jasmine rice to each serving plate, making a well in the center.

9 Spoon desired amount of stir-fry onto each plate. Top with garnishes & serve immediately.

Vegetarian Stir-fry

Tips & Suggestions

1 If you work or have a busy day planned, you can prep all the ingredients ahead of time, placing them in separate aitrtight containers & store them in the frig until you're ready to cook. Remove everything from the frig about 30 minutes before cooking.

2 Separate remaining water chestnuts in two. Wrap each tightly in plastic wrap, place in a small airtight container & freeze.

3 Save the green leafy part of the bok choy to use in a salad or another recipe. You can also add it to the stir-fry; tear it up & add it to bowl# 3 (see directions# 2).

4 Stir-fry motion: Using a wooden or metal spatula, quickly & constantly stir the food around the wok & up the sides tumbling the food over on itself.

5 Some of the changes I'll make occasionally, is to substitute the following for some of the ingredients or simply add some of these to stretch this out to feed more people:

Celery, instead of bok choy
Summer squash, instead of/or in additiion to the zucchini
Dried apricots, halved - 6 to 8 pieces per person
1/3 cup canned whole baby corn, drained & cut up
1/2 cup canned whole straw mushrooms, drained well
Canned pineapple chunks (in it's own juice), drained - 4 to 6 pieces per person
Peeled, deveined, tail on, precooked, frozen medium sized shrimp - 6 to 8 per person (if you don't care about this being vegetarian)
Handful or 2 of baby kale or spinach leaves

*Please note: if you add more ingredients to serve more people, remember to increase the rice, garlic, ginger, stir-fry oil, stir-fry sauce & garnishes in the appropriate amounts.

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