Weekday dinners are always about getting the most out of 30 minutes cooking for me. I do not want to spend more time with cooking on a Tuesday night when we just get home right before dinner time after the extra classes for the children. But I want freshly cooked dinner.
Stir fries are a quick, simple way to get vegan dinners sorted. Luckily, you don’t even need lots of different, unusual spices either – sometimes throwing in just some fresh ginger. and soy sauce does the magic. Vegetable stir fries are also very healthy because the veggies are practically half cooked and so they preserve more vitamins than the ones cooked for hours in stews. (I’m not sure if those could be counted towards your 1 in 5 – most sources say it can, but honestly, cooking a vegetable for hours until they literally break down and get mushy… I’m not so sure about the vitamin content of that meal.)
The best thing about this oriental stir fry – I call it oriental because all the two oriental spices: soy sauce and fresh ginger are often used in most oriental cuisines. And that’s all you essentially need for this meal plus the vegetables.
Now the vegetables are quite interchangeable too: use a different type of mushrooms, swap the red bell peppers for green ones, leave the broad beans out, add julienned butternut squash – whatever you have at home really. It’s a great way to use up bits and pieces of veg you have at home – thus reducing food waste.
I normally serve it with cooked rice but noodles are also good. Occasionally I add vegan “hoisin duck” (I do like Linda McCartney’s hoisin duck but if you buy that, also buy hoisin sauce to serve it with, otherwise it’s a bit dry). And of course if you fancy a few pieces of roasted chicken breast or something like that for the carnivores in the family, that will go well too with the stir fry.
Simple Oriental Stir Fry - vegan and ready in a matter of minutes!
- 2 cloves garlic minced
- 1 4 cm piece of garlic peeled and minced
- 5-6 medium pieces of chestnut mushrooms sliced
- 1 pak choi
- 2 spring onions sliced
- 1/2 red bell pepper thinly sliced
- 4 broad beans quartered
- 3 tbsp dark soy sauce
- 2 tbsp vegetable oil
Wash and slice up the vegetables and prepare the spices.
In a wok pan, fry the garlic and the ginger for 2-3 minutes on the vegetable oil.
Add all the vegetables except the pak choi and the spring onions. Add the soy sauce and simmer them for 10 minutes. For the last 5-10 minutes add the pak choi either in whole or in large pieces. (I added them in whole leaves because I like the firmness of them in the meal.)
Serve it with rice and scatter the spring onion slices over the plates before serving. You can also add some toasted sesame seeds.
I normally add vegan "hoisin duck" too to make it a fuller meal, but it's fantastic on it's own with plain rice.
What do you think of our simple oriental stir fry?