Vegetable Stir Fry

Vegetable Stir Fry

Prep Time: 40 minutes

Yield: 6-8 portions

Ingredients

  • Olive or coconut oil
  • 1 large clove garlic, pressed or minced
  • 1 medium red onion, root and tip ends removed and cut into ¼-inch thick wedges
  • 2 carrots, peeled and cut into very thin rounds
  • 1 red pepper, diced
  • 1 medium-sized broccoli head cut in florets, and cut stems
  • 1 zucchini, cut in half then in strips (unpeeled)
  • 1/2 package pea pods, ends trimmed
  • 1 small can water chestnuts
  • 1 large hand-full spinach
  • Sauce
  • ¼ cup reduced sodium soy sauce
  • 2 tablespoons honey or maple syrup
  • 2 teaspoons arrowroot starch or cornstarch
  • 1 tablespoon grated fresh ginger
  • ½ teaspoon crushed red pepper

Instructions

    Prepare Sauce - 5 minutes
  1. Combine sauce ingredients in a small bowl.
  2. Set aside until needed during stir frying.
  3. Prepare Vegetables for Stir Frying - 10-15 minutes
    Put the following into small bowls ready to stir fry:
  4. Press or mince 1 large clove garlic.
  5. Remove the ends of the onion, peel and cut into ¼-inch thick wedges. NO SMALLER.
  6. Peeled and cut the carrot into very THIN rounds.
  7. Dice the red pepper, removing the stem and seeds.
  8. Cut broccoli heads cut into florets; cut stems.
  9. Cut the zucchini in half; then into strips (unpeeled).
  10. Trim the ends off the pea pods.
  11. Open the can of water chestnuts; discard the water.
  12. Remove 1 LARGE hand-full of spinach from bag.
  13. Cook the Stir Fry - 7 minutes
    Note: Stir frying should take only 7 - 10 minutes.
  14. Warm the oil in the wok or skillet over medium heat until shimmering OR until a piece of onion dropped in the wok sizzles but doesn’t burn.
  15. Add the onion and carrots. Raise the heat to medium-high and cook, stirring every 30 seconds or so, until the onions have softened, about 4 to 5 minutes.
  16. Add broccoli, red peppers and zucchini and cook, stirring every 30 seconds, for about 3 minutes.
  17. Add the pea pods, baby corn and water chestnuts.
  18. Pour in the prepared sauce and cook, while stirring constantly, until the sauce has thickened, about 30 to 60 seconds.
  19. Add the spinach and let wilt.
  20. Serve over rice.
https://eatsparkcity.org/recipes/vegetable-stir-fry/