How To Make An Easy Vegetable Stir Fry

The colorful vegetables in this Easy Vegetable Stir Fry are gently seasoned with flavorful, healing spices and quickly stir fried until moist and tender.  The recipe is a blueprint for any vegetables you like. It’s simple enough to be on your menu every week.

A stir fry of some sort is on my menu each week.  Stir frying quickly produces an amazing plate of delicious, well seasoned vegetables. I change the ingredients depending on the season.  It’s also a great way to use up extra vegetables in my refrigerator.   It seems there is always a little bit of cauliflower, broccoli, spinach or kale sitting around that didn’t get used up. This time of year I often include asparagus, snap peas, peas or string beans.  Later in the summer I may use zucchini, peppers and tomatoes as they show up in the garden.

Before you start cooking cut up all the vegetables and get your spices together.  The cooking goes very fast and you want to have everything ready.

Start by heating the avocado oil or coconut oil until it is very hot.  These oils have a high smoking point and are great for high temperature cooking. It’s better not to use olive oil, since it starts to degrade at high temperatures.  Once the oil is hot add the onions, garlic and ginger. You may not always want ginger but onions and garlic are important.  If you like things spicy add a serrano pepper here.

Stir fry for a few minutes and add the spices. I use cumin and coriander. I love the taste of these spices and their healing properties.  You can change it up with other spices like, turmeric and fennel.  Sometimes I use herbs like thyme, oregano and basil to give it a Mediterranean taste.  If you use fresh herbs add them at the end. Versatility is what makes the recipe so fantastic.

Put in the heartier vegetables first, since they take longer to cook.  I start with the mushroom.  I love the umami flavor of mushrooms in a simple dish like this. Add in the next round of of the vegetables and stir fry until crisp/tender.  At this point you may need a little water or stock to keep the vegetables moist and prevent burning.  Finally add in the greens like spinach, kale or chard.  They only take a few minutes to cook.

Served topped with sesame seed and scallions. It’s also nice topped with cashews or hemp seeds.

Add cooked tempeh, beans, chicken or scrambled egg for additional protein.   Serve it plain or over quinoa or rice.

It’s an easy recipe you can change up often to keep it new and exciting.

I like the recipe below topped with a little tahini sauce and no grains as I continue with my healing.  I’m eating a mostly paleo diet and adding in a tiny bit of grains every few weeks to help my body get use to digesting them again.

Easy Vegetable Stir Fry

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• Author: Ingrid DeHart - EatWellEnjoyLife.com
• Prep Time: 20
• Cook Time: 15
• Total Time: 35 minutes
• Yield: 2 1x

Ingredients

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• 2 tablespoons avocado oil or coconut oil
• 1 medium yellow onion, chopped
• 2 cloves garlic, chopped
• 1 tablespoon ginger, chopped
• 1 teaspoon cumin
• ½ teaspoon coriander
• 2 cups mushrooms, sliced
• ¼ teaspoon Celtic sea salt
• Pinch of red pepper flakes
• 1 large carrot, cut into half moons
• 2 cups broccoli, cut into florets
• 2 cups cauliflower, cut into florets
• ¼–½ cup water or stock
• 2 cups kale or spinach, stems removed, coarsely chopped
• 1 tablespoon sesame seeds, (optional)
• 1 scallion, sliced (optional)

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Instructions

• Heat oil in a wok or large sauté pan on medium high.
• Add onion, sauté for 2 minutes.
• Add garlic and ginger, sauté 2 minutes more.
• Add cumin and coriander. Stir.
• Add mushrooms, salt and red pepper flakes. Sauté 2 minutes until they begin to soften.
• Add carrots, broccoli and cauliflower. Stir-fry until tender, 6-8 minutes. Add water or stock as needed to keep the vegetables moist.
• Add kale or spinach stir-fry until wilted, 2 minutes.
• Taste to adjust salt.
• Serve topped with sesame seeds and scallions.

It’s nice on top of quinoa or rice.

Notes

• Use any vegetables you have in your refrigerator; peppers, zucchini, string beans, or peas.
• Add cooked, tempeh, beans, chicken or scrambled egg for additional protein.
• Add other spices, turmeric, fennel or make it with thyme, oregano and basil.

Nutrition

• Serving Size:
• Calories: 299
• Sugar: 6.9 g
• Sodium: 415.3 mg
• Fat: 19.8 g
• Carbohydrates: 26.8 g
• Fiber: 6.4 g
• Protein: 9.8 g
• Cholesterol: 0 mg

Now you can go and make an awesome stir fry.

“Try to be a rainbow I someone’s cloud “

                                      Maya Angelou