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Happy Monkey Club

Stir Fry Veggies

STIR-FRY VEGGIES

Stir-Frying is a quick and versatile way to prepare veggie entrées that you can mix and match with different sauces. There are so many options. You can also prep the veggies 1-2 days ahead of time, make the sauce, and store in the fridge separately until you are ready to toss them in the wok or skillet for a super quick meal!

Let’s start with the components for a basic veggie stir-fry…

2 Tbsp. peanut oil or vegetable broth
Dense Vegetables: Bell Peppers, Carrots, Zucchini, Carrots, Cauli ower, Broccoli Tender Vegetables: Onions, Snow Peas, Baby Corn, or Mushrooms
1 Tbsp. fresh garlic, minced
1 Tbsp. fresh ginger, grated

SAUCE:  Optional fresh herbs: basil and cilantro

BASIC STIR-FRY SAUCE

RECIPE CONTRIBUTOR: KIMBERLY WORLOW

1 cup vegetable broth
2 Tbsp. Braggs liquid aminos or tamari 1 Tbsp. coconut sugar
1 Tbsp. rice wine vinegar

1. Whisk ingredients together in a medium-bowl.

2. To make this a thicker glaze, whisk in 1 teaspoon cornstarch and let sit for ten minutes before adding to the stir-fry.

HOISIN SAUCE

RECIPE CONTRIBUTOR: LEAH SCHITTER

4 Tbsp. Braggs liquid aminos or tamari
2 Tbsp. organic smooth peanut butter, room temperature 1 Tbsp. molasses or honey
2 tsp. rice vinegar
1 clove garlic, minced
1/8 tsp. ground black pepper

1. Combine ingredients and whisk until well blended. Goes well with tofu lettuce wraps and stir-fry.

Optional garnish: sesame seeds

  1. Prep veggies into similar bite size pieces. Heat wok or skillet over medium high heat until extremely hot. Add oil or vegetable broth.
  2. The pan should be hot enough to make a sizzle when you add ingredients. First add dense vegetables, fry for 1 minute and then stir. Next add tender vegetables, fry for 1 minute and then stir. Cook in batches if needed to avoid overcrowding the pan.
  3. Add in garlic and/or ginger. Fry for 1 minute, this time stirring the veggies constantly with tongs or spatula to avoid burning the garlic/ginger.
  4. Pour in enough prepared sauce to coat all the vegetables and cook until bubbly. Veggies should be crisp but tender by this point. Turn off heat and stir in fresh herbs.
  5. Serve plain or over rice, quinoa, spaghetti squash noodles or rice noodles.

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