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Stir Fry Vegetables -
How to Stir fry Vegetables
- Health Benefits, Nutrition and Vitamins
This method of cooking is one of the most
healthiest and also the quickest! In just a small
amount of time, you can make a stir fry that oozes
with health, taste and vitality! There are so
many vegetables that can be used in a stir fry,
further down the page you will find a list of the
most popular stir fry vegetables, and a full list of
instructions on how to make a vegetable stir fry.
For those of you who simply just want to know the
basics to this Chinese cooking technique otherwise
known as stir frying where vegetables are cooked
very quickly at a high heat, the following
instructions can be used as a guide:
How to make a stir fry with
vegetables (basic
instructions only, full instructions further down
page):
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Heat a little oil in a wok and
place over the heat (preferably olive oil for a
healthier option)
-
If you are
preparing the stir fry vegetables yourself, try to cut
them evenly so that they all cook at the same
speed
-
Wait for temperature of the oil to
increase a little before adding the vegetables to the
wok to stir fry
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The stir
fry
vegetables will start to cook almost immediately
-
The
vegetables should not be stir fried for too long - there
should be a significant difference
after only a few minutes of stir frying
The stir fry vegetables
shouldn't be too soft when you eat them. Take care with stir frys
as
the vegetables are not to be over-cooked and should
usually be a little crunchy. It is important not to
overcook the vegetables as this will result in essential
vitamins, nutrients and minerals being lost. The less
time the vegetables are stir fried, the richer the
vitamin and nutrient content will be as the vegetables
will retain their goodness - therefore
being more beneficial to our health. Stir frys are a
very healthy way of cooking and tir fry vegetables
is ideal if you are vegetarian. |
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Picture of Stir Fry Vegetables
- Ideal vegetables to use in stir frys
This is a picture of the vegetable stir fry recipe
which is detailed below - the image shows all of the
ingredients as they are being stir fried in the wok. The
stir fry vegetables in the picture include yellow
pepper, carrot, courgette, mangetout, spring onion, baby
sweetcorn, fresh beansprouts and garlic (although the
garlic cannot be seen as it had been crushed). All of
these vegetables are ideal for stir frys. If you are
wondering what other vegetables can be used in a stir
fry, you will find that most of them can. Some other
stir fry vegetables to consider are mushrooms, sweetcorn,
beans including oriental beans, chillies, broccoli,
onion, red pepper, green pepper, oriental vegetables
such as chinese cabbage. The list is endless and there
are many other vegetables that can be added to the wok.
Vegetables are very versatile and the more you eat, the
healthier you will be so experiment and have fun, adding
as many vibrant colored and healthy vegetables to your
stir fry as you can!
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How to Stir Fry Vegetables
- Health Benefits, Nutrition and Vitamins
Vegetable stir fry is one of the
quickest and most healthiest vegetable recipes to cook,
as well as tasting absolutely delicious! This particular
recipe is a very simple stir fry vegetables to make.
Recipe for Stir Fry
Vegetable - Serves 4 people
Ingredients for Stir Fry
Vegetables:
1 pepper (red or yellow)
1 medium to carrot
2 courgettes (zucchinis)
4 spring onions
100g mangetout
100g baby sweetcorn
100g fresh beanshoots
1 garlic clove
2-3 tbsp vegetable oil
Ingredients for Vegetable
Stir Fry Sauce
1 tsp cornflour
1 tbsp light soy sauce
2 tbsp water
2 tbsp oil
1 pinch of sugar
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Preparing
Stir Fry Vegetables
- Health Benefits, Nutrition and Vitamins
1. Slice the pepper in half. Remove
the stalk and seeds by cutting and scraping away, taking
care not to waste any useable part of the pepper. Slice
the pepper into thin slices.
2. Peel a thin layer from the carrot.
(Remember that the skin holds most of the nutrients and
vitamins so be careful not to peel too much of it away).
Slice the carrot into thin-medium sized circles. Discard
both ends of the carrot.
3. Remove a small amount from either
end of the courgettes (zucchinis) and discard. Cut the
courgettes in half then cut them further into slices,
then smaller pieces again (please refer to image above
to clarify this information)
4. Take the spring onions and
carefully remove the roots and the dark green ends.
Remove the outer layer. Chop the spring onions
diagonally.
5.
Take the mangetout and carefully snip the ends away. Use
a knife to cut the mangetout into small pieces.
6. Remove the ends off the baby
sweetcorn then cut them in half lenghways.
7. Peel one clove of garlic, slice a
tiny amount either end of the clove then use a garlic
crusher to crush the clove.
How to Make Stir Fry Sauce for your
Vegetables Stir Fry
1. Place the cornflour in a cup.
2. Add a few drops of water to the
cornflour.
3. Mix the cornflour and water together until it has
combined well to make a paste.
4. Add the soy sauce, oil, sugar and
remaining water to mix together well. |
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How to Make the Vegetable
Stir Fry
1. Put 2 tbsp oil in a wok or frying
pan.
2. Once
the oil is hot, add the stir fry carrot, courgette and carrot.
Allow these three stir fry vegetables to cook for three minutes.
3. Add the following stir fry
vegetables - garlic, spring onions and sweetcorn, and allow to cook for one minutes.
4. Add these stir fry vegetables - beanshoots and mangetout,
and allow to cook for three minutes.
5. Take the cup containing the sauce,
prepare it for the wok by stirring it first then quickly
cover the vegetables with the sauce. Stir the sauce into
the stir fry vegetables, ensuring that it evenly coats them.
6. Your delicious and healthy
stir fry vegetables is ready to serve! Try serving with
noodles. |
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Health
experts and nutritionists believe that a well-balanced
diet that includes at least five portions of fruit and
vegetables per day will help to considerably improve our
lifestyles and ultimately extend our lives |
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