How to Cook Vegetables: Stir fry is our favorite way to cook veggies. It makes them a feast for the eyes & taste buds.
Stir frying veggies seals in the color, flavor, vitamins and minerals, often leached out in steaming or boiling.
Stir fry is an easy way to combine vegetables with different cooking times, add spices, nuts and seeds or beans, or sauce veggies at the end of cooking.
Total prep & cook time: 30 min
Nutrition Data Per Serving, 236 g: 97 cal, 17g carb, 3g fat, 74mg sodium, 5g fiber, 4g protein, low Cholesterol, good source Thiamin, Riboflavin, Folate, Calcium, Iron, Magnesium, Copper, Vit A, C, K, B6, Potassium and Manganese. Estimated glycemic load 6
For this vegetable recipe, you'll need a wide, shallow, heavy bottomed pan, with a lid, and a wooden or bamboo spatula.
For the stir fry pictured, we used carrot, celery, mixed fresh beans, summer squash and kale, with no salt added, as there is plenty of sodium in the veggies.
Use cooking oil meant for high temperatures. If you're sautéing on medium heat, olive oil will be fine. Use just enough oil to lightly coat the veggies. Add water as needed to keep the veggies from sticking.
Steaming for a few minutes after stir frying or sautéing will bring your vegetables to the desired degree of 'doneness' in 2 - 5 minutes. If you're a crunchy veggie fan, skip that step.
When combining veggies with different cooking times, stir-fry the 'hard' or long-cooking veggies together first, then add the 'medium', and last add the 'soft' veggies which take only a couple of minutes to cook.
'Hard' Veggies: Onion, garlic, carrots, beets, parsnips, celery, potatoes, yam, winter squash, celeriac, Jerusalem artichoke
'Medium' Veggies: Summer squash, zucchini, patty-pan squash, mushrooms, head cabbage, eggplant
'Soft' Veggies: Kale, collard greens, bok choy, Chinese cabbage, chard, spinach, mustard greens, parsley, basil, frozen veggies
Serve vegetable stir fry with rice or quinoa and simple mung dhal soup for a satisfying meal. With the addition of beans, nuts, tofu or panir, and a sauce, vegetable stir fry makes a delicious main dish recipe to serve over any grain or noodles.
Question: At what level would you add eggplant? Thanks - Susan C.
Answer: Eggplant is a 'medium' veggie, like summer squash, but it's full of water, so needs special preparation so you won't have a soggy stirfry. Cut the eggplant into 1 inch slices, salt both sides, then let it sit until the salt draws out the moisture. Then squeeze it between paper towels. Then you can add it to the stir fry. - Savvy Veg
Your comments & questions help improve our recipes, so don't be shy! Contact Us