Vegetable Stir-fry

Authentic Chinese Vegetable Stir-fry Recipe with Broccoli and Mushrooms

Region / culture: China | Servings: - 4

Introduction

Vegetable stir-fry is a delicious and nutritious dish that is easy to prepare and perfect for a quick weeknight meal. This recipe combines fresh broccoli, carrots, mushrooms, and green onions with a flavorful mix of sherry, lemon juice, nutmeg, thyme, and pepper.

History

Stir-frying is a cooking technique that originated in China and has been used for centuries to quickly cook ingredients over high heat. This method allows the vegetables to retain their nutrients and vibrant colors, making it a popular choice for health-conscious individuals.

Ingredients

1 lb (454 g) of fresh broccoli
1 tsp of acceptable margarine
1 tsp of acceptable vegetable oil
1 lb (454 g) of carrots, peeled and thinly sliced
12 oz (340 g) of fresh mushrooms, thinly sliced (about 3.5 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 0.33 cup)
2 tbsp of dry sherry
1 tbsp of fresh lemon juice
1 tbsp of ground nutmeg
1 tsp of dried thyme, crumbled
pepper to taste

How to prepare

Separate the broccoli florets into small, uniform sizes.
Peel the tough stems and cut them into 2-inch pieces.
In a large skillet or wok, heat the margarine and oil over medium heat, swirling to coat the bottom.
Stir-fry the broccoli, carrots, mushrooms, and green onions for 5 minutes, or until the vegetables are tender-crisp.
Stir in the remaining ingredients.

Variations

Add tofu, chicken, shrimp, or beef for a protein boost.
Experiment with different vegetables such as bell peppers, snow peas, or water chestnuts.

Cooking Tips & Tricks

Make sure to cut the vegetables into uniform sizes to ensure even cooking.

- Use a large skillet or wok to allow the vegetables to cook quickly and evenly.

- Stir-fry the vegetables over high heat to maintain their crisp texture and vibrant colors.

- Feel free to customize the recipe by adding your favorite vegetables or protein sources.

Serving Suggestions

Serve the vegetable stir-fry over steamed rice or quinoa for a complete meal.

- Garnish with sesame seeds or chopped peanuts for added texture and flavor.

Cooking Techniques

Stir-frying involves cooking ingredients quickly over high heat while continuously stirring to prevent burning.

Ingredient Substitutions

Use olive oil or coconut oil instead of vegetable oil.

- Substitute soy sauce for the sherry for a different flavor profile.

Make Ahead Tips

Prepare the vegetables ahead of time and store them in an airtight container in the refrigerator until ready to cook.

Presentation Ideas

Serve the vegetable stir-fry in a colorful bowl or on a platter for an eye-catching presentation. - Garnish with fresh herbs or sliced green onions for a pop of color.

Pairing Recommendations

Pair the vegetable stir-fry with a side of steamed dumplings or egg rolls for a complete Asian-inspired meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days.

- Reheat in a skillet or microwave until heated through.

Nutrition Information

Calories per serving

150

Carbohydrates

- Total Carbohydrates: 20g

- Dietary Fiber: 6g

- Sugars: 8g

Fats

- Total Fat: 5g

- Saturated Fat: 1g

- Trans Fat: 0g

Proteins

- Protein: 5g

Vitamins and minerals

Vitamin A: 150% DV

- Vitamin C: 120% DV

- Calcium: 8% DV

- Iron: 10% DV

Alergens

This recipe is free of common allergens such as dairy, nuts, and gluten.

Summary

This vegetable stir-fry is a low-calorie, nutrient-dense dish that is rich in vitamins, minerals, and fiber. It is a healthy and delicious option for those looking to incorporate more vegetables into their diet.

Summary

Vegetable stir-fry is a versatile and flavorful dish that is perfect for a quick and healthy meal. This recipe is packed with nutrients and can be customized to suit your taste preferences. Enjoy this delicious stir-fry as a main dish or as a side to your favorite protein source.

How did I get this recipe?

I can't forget the moment I stumbled upon this recipe for Vegetable Stir-fry. It was many years ago, when I was just a young girl living in a small village in the countryside. I had always been fascinated by cooking, and I spent hours in the kitchen watching my mother and grandmother prepare delicious meals for our family.

One day, as I was walking through the village market, I came across an old woman selling vegetables and spices. She had a small stall set up under a shady tree, and the smell of her cooking wafted through the air, drawing me in. I couldn't resist stopping to watch as she deftly chopped and stirred a colorful array of vegetables in a large wok over a crackling fire.

I stood there for what seemed like hours, mesmerized by the sights and sounds of her cooking. The old woman noticed my interest and smiled kindly at me, inviting me to come closer. She explained that she was making a traditional Vegetable Stir-fry, a dish that had been passed down through generations in her family.

As she continued to cook, she shared with me the secrets of her recipe. She explained that the key to a good stir-fry was to use fresh, seasonal vegetables and to stir them constantly to ensure even cooking. She also showed me how to create the perfect balance of flavors by using a combination of soy sauce, garlic, ginger, and a touch of sugar.

I listened intently as she spoke, soaking up every word like a sponge. I could feel a spark of inspiration igniting within me, a desire to learn more about this ancient art of cooking. Before I knew it, I was asking her if she would teach me how to make Vegetable Stir-fry myself.

To my surprise, the old woman agreed. She invited me to come to her home the next day, where she promised to show me the ins and outs of her beloved recipe. I was overjoyed at the opportunity and eagerly accepted her offer.

The following day, I arrived at the old woman's humble cottage, ready to learn. She greeted me warmly and led me to her kitchen, where she had already set out all the ingredients we would need for the stir-fry. She patiently guided me through each step of the cooking process, demonstrating how to chop the vegetables, heat the wok, and season the dish to perfection.

As we worked together, I could feel a sense of camaraderie growing between us. The old woman shared stories of her own childhood, of the recipes she had learned from her mother and grandmother. She spoke of the importance of passing down these traditions to the next generation, of keeping alive the flavors and aromas of the past.

By the time we had finished cooking, the sun was beginning to set, casting a warm glow over the kitchen. The old woman presented me with a steaming bowl of Vegetable Stir-fry, and I eagerly took my first bite. The flavors exploded on my tongue, a symphony of tastes and textures that I had never experienced before.

As I savored the dish, I felt a deep sense of gratitude towards the old woman. She had not only taught me how to make Vegetable Stir-fry, but she had also imparted to me a love and appreciation for the art of cooking. I knew that this recipe would become a treasured part of my own culinary repertoire, a link to the past that I could share with future generations.

And so, that day marked the beginning of my journey as a cook. I continued to experiment with new recipes and techniques, drawing inspiration from the old woman and the many other cooks I met along the way. But no matter how many dishes I mastered, the recipe for Vegetable Stir-fry would always hold a special place in my heart, a reminder of the day I stumbled upon a culinary treasure in a small village market.