Simple Vegetable Stir Fry

VEGAN

A vegetable stir fry is a quick, healthy and easy way to get some food on the table. Stir frying is done on high heat with little oil, so the vegetables keep more of their vitamins and are crisper to eat than with regular cooking.

The stir frying is done very quickly, so it is important to have all the ingredients ready before you start. A Wok pan is great to have for quick dinner recipes like the vegetarian stir fry, but a large frying pan is OK too.

Try to use as fresh vegetables and herbs as you can for the best flavor and most vitamins. Chopping and slicing the vegetables is the only thing that takes some time, but of course you can use ready cut frozen veggies if you are in a hurry.

You will also need a good knife, a large cutting board, and small bowls for the different vegetables. The vegetables should be cut in even sizes, partly because it looks good- but mostly because they cook more even.

The veggies that need more time to cook are cooked first. Then other ingredients are added and finally a stir fry sauce if you like. A great veggie stir fry doesn’t really need any sauce- but I love sauces myself, so I use it a lot!

Ginger is a very healthy herb/vegetable. It has medicinal and nutritional properties, and is just plain great tasting! Buy a large fresh root, wash and scrub it- don’t peel- and put it in a plastic bag in the freezer.

When you need some fresh ginger, just take out the frozen root and grate (don’t let it thaw) and then back in the freezer again. If you have no fresh ginger, go ahead and use powdered, but fresh tastes best.

Serve with rice or noodles and a crisp green salad for an easy vegan recipe. Serves 4.

Here’s what you need:

• 1 cup spring onions, sliced
• 1 cup mushrooms, sliced
• 1 cup red and yellow bell pepper, sliced
• 2 Tbs. olive oil
• 2 tsp. fresh root ginger, grated
• 2 cloves garlic, minced
• 2 Tbs. soy sauce
• 2 Tbs. sherry

Here’s what you do:

1. Start by putting a pot of water to boil for the rice or noodles.
2. Prepare and slice or julienne the vegetables; onions, mushrooms and peppers.
3. When the water is boiling, cook the rice or the noodles. (I use quick cooking rice so it is ready after only 10 minutes.)
4. Heat the oil until very hot, and fry the ginger for a couple of seconds.
5. Then add the onions and fry until soft but not browned.
6. Add all the other vegetables and the garlic, still on high heat, and fry while stirring all the time for about 3-4 minutes.
7. Add soy sauce and sherry and cook a couple of minutes more.
8. Strain the rice or the noodles, and add to the vegetable stir fry in the wok.
9. Stir and serve!

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