Stir Fry

There are lots of ways to go with this, though it is a bit hard to do without onions… It’s lots of veg, cut up in various ways and added in right order – some things need longer cooking. Then it’s good (but not essential to have a protein ingredient – meat, tofu, or a whisked up egg added at the last minute. Defrosted frozen prawns are also good – or a combination of the above.

Veg which works well include:

  • Onions (cut in half then make slices going from the top to the bottom of the onion – ie not rings)
  • Carrots
  • Squash
  • Peppers
  • Tomatoes
  • Broccoli
  • Mushrooms – ordinary or shitake
  • French or flat beans
  • Daikon (big white radish)
  • Pak Choi or greens like spinach or kale
  • Mung bean sprouts or sprouted chickpeas

It’s shouldn’t include potatoes and is not so good for heavy root veg like parsnip; I can’t imagine celery and it’s not for pulses – unless sprouted.

Then you need things which add flavour. My basics are garlic, fresh ginger, toasted sesame oil and shoyu/soy sauce. Chillis are also good, and fresh coriander, but other herbs don’t seem to work.

Start frying in the sesame oil if you have it, or ordinary oil if not (don’t use olive). First put in the things which need most cooking – carrots & squash. Onions go in second as they don’t need a lot of cooking in stir fry. If I’m making a lot I sometimes lightly steam things like the broccoli and beans and then add the in later as they don’t actually need the frying treatments.

Good with noodles or rice.