Asian Stir-Fried Vegetables

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Asian stir-fried vegetables are a delightful and nutritious dish that’s quick, easy, and versatile. Packed with fresh veggies like bok choy, carrots, mushrooms, and broccoli, this stir-fry provides a burst of flavor and nutrients. The combination of oyster sauce, soy sauce, garlic, and a hint of chili adds depth to the dish, making it a perfect side or main course for any meal. Whether you’re looking for a light dinner or a veggie-packed dish to accompany your favorite Asian-inspired meals, this stir-fry is a go-to option.

Full Recipe:

Ingredients

For the Stir Fry:

  • 2 bok choy, roughly chopped
  • 2 carrots, sliced thinly
  • 5 oz (150g) King oyster mushrooms (or any other mushrooms), sliced
  • 4 garlic cloves, minced
  • 1 whole large chili, sliced (adjust for spice level)
  • 2 heads of broccoli, cut into florets
  • 2 tsp corn starch (corn flour), mixed with a little water
  • 2 tbsp oyster sauce
  • 2 tbsp soy sauce
  • 1 tsp sesame oil
  • 4 tbsp vegetable oil (for frying)

Step-by-Step Instructions

1. Prepare the Vegetables:
  • Start by prepping all the vegetables. Slice the bok choy into large chunks, thinly slice the carrots, cut the broccoli into bite-sized florets, and slice the King oyster mushrooms. Mince the garlic and slice the chili.
2. Blanch the Broccoli:
  • In a large pot of boiling water, blanch the broccoli florets for 2-3 minutes. This helps soften the broccoli slightly without overcooking it. Drain and set aside.
3. Heat the Oil and Stir Fry Garlic and Chili:
  • Heat 2 tbsp of vegetable oil in a large wok or frying pan over medium-high heat. Once hot, add the minced garlic and sliced chili, stirring constantly to avoid burning the garlic. Fry for 1-2 minutes until fragrant.
4. Add the Carrots and Mushrooms:
  • Add the sliced carrots and mushrooms to the wok and stir fry for about 3-4 minutes. The mushrooms will start to release their moisture, and the carrots will begin to soften.
5. Cook the Bok Choy and Broccoli:
  • Add the bok choy and blanched broccoli to the wok, stir frying for an additional 2-3 minutes until the vegetables are tender but still crisp.
6. Make the Sauce:
  • In a small bowl, mix the oyster sauce, soy sauce, and sesame oil. Pour this mixture into the wok and stir to coat the vegetables evenly.
7. Thicken the Sauce:
  • In a separate small bowl, mix 2 tsp of cornstarch with 2 tbsp of water to make a slurry. Pour this into the wok, stirring continuously as the sauce thickens. Cook for another 1-2 minutes until the sauce has thickened and coated the vegetables.
8. Serve:
  • Once the vegetables are fully cooked and the sauce has thickened, remove the wok from the heat. Serve the stir-fried vegetables hot, either on their own or over steamed rice for a complete meal.

Cooking Tips

  • High Heat Stir Frying: Stir frying is all about cooking quickly over high heat. Make sure your wok or frying pan is hot before adding the oil and ingredients. This will help the vegetables cook evenly while keeping their vibrant colors and crispy texture.
  • Customize the Vegetables: Feel free to add other vegetables to the stir fry, such as bell peppers, snap peas, or zucchini, to customize the dish to your liking.
  • Spice Level: Adjust the heat level by adding more or less chili, or omit it entirely if you prefer a milder dish.
  • Substitute for Oyster Sauce: If you’re making this dish vegetarian or vegan, you can use mushroom or vegetarian oyster sauce as a substitute for the regular oyster sauce.

Storage

  • Refrigeration: Store any leftover stir-fried vegetables in an airtight container in the refrigerator for up to 3 days. To reheat, simply stir fry the leftovers in a pan over medium heat until warmed through.
  • Freezing: It’s not recommended to freeze this dish, as the texture of the vegetables can change significantly when frozen and thawed.

Nutritional Facts (Per Serving)

  • Calories: 210
  • Protein: 6g
  • Fat: 14g
  • Carbohydrates: 18g
  • Fiber: 6g
  • Sugar: 6g
  • Sodium: 650mg

FAQs

1. Can I use different vegetables?
Yes! This recipe is very versatile. You can use any vegetables you prefer, such as bell peppers, zucchini, snap peas, or cabbage. Just be mindful of the cooking times for different vegetables so they remain crisp.

2. How do I make this recipe vegan?
To make this stir fry fully vegan, simply substitute the oyster sauce with a vegetarian version or soy sauce.

3. Can I add protein to this dish?
Absolutely! You can add tofu, chicken, shrimp, or beef for extra protein. Simply cook the protein first in the wok, set it aside, and then follow the rest of the recipe.

4. What can I serve this with?
This stir fry pairs well with steamed jasmine rice, brown rice, or noodles for a heartier meal.

5. How can I prevent the vegetables from getting soggy?
Make sure to cook over high heat and avoid overcrowding the pan. Stir frying in batches can help ensure that the vegetables cook quickly without becoming mushy.

Conclusion

Asian Stir-Fried Vegetables is a vibrant and wholesome dish that’s packed with flavor and nutrients. With a perfect balance of tender-crisp vegetables and a savory sauce, this recipe is ideal for a quick weeknight dinner or a healthy side dish. The beauty of stir frying is its adaptability, allowing you to mix and match vegetables or even add your favorite proteins. This dish brings the fresh flavors of Asia into your kitchen, all while being quick, easy, and budget-friendly. Whether you’re vegan, vegetarian, or a meat lover, this stir fry is a satisfying and nutritious option for all.

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