Crunchy Vegetable Stir Fry
I love stir fry, but I really don’t like Chinese take out as I find it’s too salty and greasy, and – horror of horrors – given the time it takes to pick up or deliver the veggies have gone soggy. This recipe avoids all of those problems, and it’s just as quick as it is to have delivered.
I’ll give you the recipe for the version in the picture, but you can swap in your favorite veggies, ones you’ve got in the garden, or ones that were cheap in the “quick sale” aisle. I’ll often include carrot and zucchini (courgette) batons instead of green beans and baby corn. Mange tout or sugar snap peas work well too. I used Quorn as a protein source, but to make it vegan you can swap in tofu instead.
Cook up some rice at the same time as you’re cooking the veggie stir fry for a complete meal. Do time it carefully as you’ll want to serve the stir fry immediately, other wise you won’t have crunchy veggies anymore in your crunchy veggie stir fry.
- Prep time:
- Cook time:
- Ready in:
- Serves: 4
First you’ll need to marinade your Quorn or tofu. I do this after lunch if I’m having stir fry for dinner, but you need only marinate it for a couple of hours.
- Quarter cup Sherry or dry white wine
- 2 tbsp Sherry vinegar or white wine vinegar
- 2 tbsp dark soy sauce
- Quarter cup orange juice
- Small chili finely chopped
- 2 cloves garlic crushed
- Thumb sized piece of ginger finely grated
- 12 oz pkg Quorn chicken style cubes or tofu equivalent
I love these lock and lock tubs for marinating. You can shake them about and turn them upside down without any leaks.
They’re infinitely re-usable so much cheaper than zippable baggies over time.
- Mix together everything except the Quorn or tofu in a tub or seal-able baggie large enough to add the protein to
- Add the Quorn/tofu and mix around
- You can leave it alone, but I turn it over one or twice during the marinating time to get good coverage.
Crunchy Veggie Stir Fry Ingredients
- 1 red pepper cut into strips
- 1 cup fine (Kenya) green beans
- 1 onion sliced
- 1 cup baby corn
- 1 cup chopped de-seeded tomatoes
- 1/2 cup vegetable stock
- 2 tbsp honey (replace with 1 tbsp brown sugar for vegans)
- 2 tsp cornflour
- 1 tbsp sesame oil
- 1 tbsp vegetable oil
- Drain the marinade and reserve
- Melt honey if necessary
- Mix marinade with honey and vegetable stock
- Once cool mix in the cornflour and set aside
- Heat the vegetable oil in the wok and add the onions, stir fry until the start to caramelize
- Remove and set aside
- Cooke the red pepper gain until it starts to caramelize, remove and add to onions
- Stir fry the Quorn/tofu for a few minutes until it starts to brown
- Add the sesame oil
- Add the tomatoes, stir, add the beans, stir, add the corn, stir
- Add the peppers and onions back in to the wok
- Toss around so everything is mixed
- Pour in the marinade mix
- Toss around as the marinade thickens to ensure everything is covered
- Serve immediately
A Carbon Steel wok is a good choice, you don’t want a non-stick coating as the high heat you need for stir frying does transfer some of that coating into your dinner. Yuk.
This one is a good thickness for spreading the heat around, and although not as authentic, the flat bottom of this wok is much better suited to standard kitchens than a round bottomed one.