Simple Stir Fry

When I first gave up the Standard American Diet (S.A.D.), heavy with meat and processed foods, stir fried veggies became a standard dish in my kitchen. I went all out, buying a large wok and small wok, and started experimenting. My big mistake, I think, was using too many ingredients, so over the years, I used fewer items so they could stand out as “wok stars.”

Below are the easy steps I took in creating this simple, colorful stir fry and include some tips to make the dish in about 10 minutes. The most important trick is to cut each of the veggies as uniformly as possible; i.e. pepper strips the same thickness, leek slices the same width, etc. The second most important tip is to start with denser veggies and add less dense ones near the end.

 

This a stir fry right before adding sesame seeds at the table.

Utensils: Cutting board & knife, small bowls, fry pan or saute pan or wok, measuring cup
Prep. Time: About 10 minutes (You can reduce this by cutting each veggie and adding to pan to cook while you cut next veggie.)
Cooking Time: About 8 minutes
Categories: Vegan, No Sugar Added (NSA)

Ingredients

1-2 garlic cloves, peeled and sliced
1 large sliver fresh ginger cut into tiny pieces (or powdered ginger to taste)
olive oil ( about 1 Tbl.)
one organic* red, orange, or yellow bell pepper (or a mix of the three)
one leek, (green stems cut off and used for soup stock)
1 cup grated cabbage or chopped (organic) kale* or spinach
1/2 cup snap or snow peas
water or stock
5 spice powder or low-sodium tamari or salt, pepper & dash of cayenne
sesame seeds for garnish, optional

* Peppers & kale are high on the pesticide list of The Dirty Dozen from the Environmental Working Group (ewg.org)

Directions

1. Slice ginger, garlic, and leek and place in pan with olive oil. Saute on medium-high heat for about 3 minutes while slicing washing, removing white membranes on inside of peppers and then slicing peppers into slivers lengthwise to about 1/2 inch thick. Add to pan and cook for about 3 minutes.

Here is the stir fry above in the simmering stage.

2. Add a small amount of water or stock to keep food from sticking to pan. Lower heat to medium.
3.  Add greens and peas and simmer-saute for about 2 minutes. Add spices to taste. Cook one more minute. Serve right away, garnishing with sesame seeds, if you wish.

Yield: Serves 2- 4 as a side dish or 4-6 when coupled with rice or pasta.
Variations: Feel free to use mushrooms, fennel, bean sprouts, cashews or any other item you love as a substitute for any of the above you don’t like.

 

Here is another stir fry coupled with kitchari (An Ayurvedic dish using yellow split mung beans and tri-colored quinoa)

3 Responses to “Simple Stir Fry”

  1. Rosie Says:

    Looks yummy!

  2. Alice firgau Says:

    I will have to try this recipe.

  3. ellen sue spicer Says:

    Alice, Let me know how you like it! ellensue

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