Stir fries are a great way to utilize fresh ingredients. Whenever possible, I like to give directions on basic cooking techniques, rather than specific recipes, so you can use the produce you have on hand and the flavors you prefer.
To make a stir fry, use the following:
1. Protein: one pound of tofu, or a package of a meat substitute
2. Flavorings: add flavor using items such as garlic, ginger, red pepper flakes, sesame oil, and soy sauce (or tamari, for this to be gluten-free). You might want to just season it very lightly with these ingredients, or you may want to add a store bought or homemade sauce.
3. Vegetables: choose at least two different kinds. Some of my favorite two vegetable combinations are broccoli and bell pepper, and mushrooms and bok choy. Other great vegetables include cabbages, onions, green beans, greens (such as kale or chard), and carrots.
4. Toppings: add additional flavor and make a lovely presentation with toppings such as sesame seeds, chia seeds, sriracha sauce, and green onions.
Easy Stir Fry Sauce:
- 2/3 cups vegetable broth
- 4 teaspoons cornstarch
- 3 Tablespoons soy sauce
- 1 Tablespoon rice wine vinegar
- 2 teaspoons brown sugar
- 1 teaspoon red pepper flakes
Whisk all ingredients together. When you add the sauce to the stir fry, the cornstarch will help thicken it in just a few minutes.
To assemble the stir fry:
1. In a wok, heat some oil, such as canola oil, over medium high heat. Add tofu, and cook until golden brown (for further information, see my post on cooking tofu). Or, use a meat substitute, following the package instructions. If you’d like, sprinkle a little sesame oil and/or soy sauce over the tofu for extra flavor.
2. Add your flavorings (I use two minced garlic cloves and at least one tablespoon of minced ginger). Stir fry for an additional thirty seconds.
3. Add longer cooking vegetables, such as mushroom, bell pepper, broccoli, cabbage and green beans. After a few minutes of cooking, add the shorter cooking vegetables such as greens or bok choy.
4. If you’d like a sauce, add it at the very end, and cook for just another few minutes.
5. Serve your stir fry over a grain, such as brown rice, and add a topping such as sesame seeds.
The two stir fries pictured are made using tofu sautéed in canola oil, sprinkled with a little sesame oil, then added to with garlic, ginger, vegetables, and the easy stir fry sauce. Enjoy!