Seasonal Stir Fry
Seasonal Stir Fry
A quick stir fry keeps the fresh flavor of the veggies intact. Have all your veggies chopped and ready to go. Get the oil hot and don’t forget to stir!
Preparation and cooking time: 30 minutes
Makes 4 full servings
What you’ll need:
A wok or large frying pan
A cutting board and knife
A slotted spoon or spatula for stir frying
½ lb. each of sting beans and yellow wax beans sliced in half
2 carrots thinly sliced into 2” strips
½ lb. of green cauliflower (you may use any cauliflower you can find. Purple or yellow will make a colorful addition to the meal).
½ of a fennel bulb thinly sliced into 2” strips
1 handful of fresh swiss chard or spinach torn into small pieces
3 to 4 cloves of garlic thinly sliced
4 to 5 green onions cut in 2” pieces
1 tbs of fresh grated ginger
¼ tsp of crushed chili flakes
Salt and pepper to taste (1/2 tsp of each)
3 Cinnamon Sticks
2 tbs of peanut or sunflower oil
A splash (1 tbs) of agave nectar
1 15 oz. can of black soy beans rinsed and drained.
1. Heat the work or skillet on a high heat until water droplets evaporate within 1 second. Add the oil and swirl to coat the wok or pan.
2. Add carrots, fennel and cauliflower and stir fry for 2 minutes. Stir continuously
3. Add the string and wax beans, green onions, garlic, cinnamon sticks and stir fry for about 3 more minutes. Keep stirring.
4. Add the soy beans and swiss chard and continue to stir fry for an additional 2 to 3 minutes,
5. Turn off heat, remove cinnamon sticks, add a splash of agave nectar, stir well and serve hot over a plate of rice, couscous or pasta.
You may use any veggies you like. Snap peas, broccoli, beets, sweet potatoes etc. Use your imagination and what is in season. Slice the veggies so they are all similar in thickness. Start frying with the harder veggies first to give them a head start then add the softer ones. This will make it so the veggies are done cooking at the same time.
If you cannot find black soy beans, kidney beans make a good substitute.