A super simple stir-fry here for you today. Not that you need a how-to on stir fry, as I’m sure many of you are far more expert at it than I am. But I recently purchased my very first wok (this is the one I got and I’ve had nothing but success so far! even seasoning it was super easy) and I’ve been really excited about learning. So whether you are a stir fry extraordinaire or novice, like me, this recipe is simply an inspiration to make a little more stir fry in your life. Perk up those veggies that can sometimes get a little repetitive or uncreative.
Stir fry is an excellent way to diversify the vegetables in your diet. The even, hot heat of a wok allows for quick cooking, yielding a crisp, nutrient-dense side dish. Like usual, I recommend cold-pressed refined avocado oil as a safe medium for this high-heat cooking application. A wok will conduct heat more efficiently and at greater temperatures than your average non-stick skillet.
Choose your favorite veggies, whatever is in season. Just keep in mind to add them in the proper order running from highest density (carrots, broccoli, root veggies), medium density (bell peppers, bok choy, peas), to lightest density (cabbage, spinach, and other greens) last. This will ensure even cooking of all the ingredients, which translates to the most flavorful utilization of each. Overcooking vegetables not only dulls their vibrant, fresh flavors but kills many of the good nutrients, as well. And mushy stir fry is kind of a sin, let’s be honest.
Seasonal Veggie Stir Fry
Yields: 4-6 servings (as a side dish)
For the sauce:
2 tbsp. avocado oil
1 tbsp. sesame oil (toasted or not both work)
2 tbsp. rice vinegar
2 tbsp. coconut aminos
1 clove garlic, minced
1″ knob of fresh ginger, grated
1 tsp. raw honey
Avocado oil, for the pan
1 whole clove garlic
1 t. crushed red pepper flakes (optional for heat)
6 c. sliced seasonal veggies of choice*
For garnish: sesame seeds, chopped cilantro, or green onion
Prepare the sauce by combining all ingredients in a small bowl. Whisk well until honey is dissolved. Set the bowl aside. Organize your work area by separating all the sliced vegetables by type in different bowls or piles. Chop and have ready any desired garnishes (the cooking process will move quickly and prep is key to the success of this dish).
Hot a wok (or very large non-stick skillet like this in 14″ width) over medium to high heat. If using a wok, heat level will vary based on use of gas vs. electric stove top. You’ll know the wok is hot enough when a couple of drops of water are placed in the pan and they roll around a bit before evaporating.
One hot, add enough avocado oil to coat the bottom and sides of the wok. Add the whole clove garlic and red pepper, if using, and move the pan off the heat for 30 seconds to flavor the oil without burning the garlic. Move the pan back over the heat and add the veggies to the pan in stages, beginning with the densest first. Delicate vegetables, like napa cabbage, should be added last. Allow each vegetable to cook 1 minute on it’s own, stirring frequently, before adding the next.
Add the sauce when the final vegetable is added. Stir well and cook 2-3 minutes. Immediately pour out onto a platter for serving. Garnish, if desired.
*Note: the veggies shown in the image were adding in the following order: carrots, sweet onion, baby bok choy, red & yellow bell pepper, snow peas, napa cabbage.