Stir Fry Basics in an Oil-Free Kitchen

I admit, I could have a stir fry drawback. When individuals ask me what I eat on an entire meals, plant-based weight loss plan, I’ve to inform them most days I eat a stir fry. Why? As a result of they’re scrumptious, straightforward, and really versatile. You may make them with seasonal greens, any grain or pasta, and no matter seasonings you want—stir fry sauce, tamari, garlic, ginger, and many others.

The following query I get requested in plant-based circles is often, “How do you make a stir fry with out oil?” My reply is often a smile and the response, “It’s simpler than you suppose should you observe just a few easy guidelines.” Individuals are inclined to suppose that you just want some particular tools or secret method to make a superb stir fry. And whereas I admit that the high-temperature, wok-cooked stir fry you get in a Chinese language restaurant has that sure umami (the savory taste referred to as the fifth style), it’s additionally true you could obtain nice taste with out the oil.

The secret is contemporary, seasonal components, a superb sauce, and a little bit method. You don’t even want a wok, and also you most actually don’t want the oil.

Seasonal Substances

We already know that seasonal greens style higher, are cheaper, and are prone to be brisker and subsequently of upper dietary worth. Their taste involves life when cooked briefly (stir fry fashion), and their vitamins are left intact. My favourite stir fry components are no matter I’ve readily available, which can be the important thing to creating it straightforward. However when you’ve got favourite stir fry components, be certain so as to add these to your common purchasing record, so you will have all the pieces able to go for that final minute dinner. I admit that there are days after I use frozen components for my stir fry, particularly within the winter when contemporary greens are costlier and out of season in my area.

A Good Sauce

There are days after I make a stir fry with nothing greater than contemporary garlic, ginger, and a little bit tamari, and even with nothing greater than salt and pepper, however I usually make a superb stir fry sauce to have readily available. My favourite sauce recipe is proven beneath, and the very best half about it’s that it retains for no less than per week. While you make your individual sauce, you may modify the components to your style, omit the sodium should you want, or add a little bit cayenne pepper for an additional kick.

The Pan

Most individuals exit and purchase a wok after which surprise why they’ll’t get a superb stir fry with it. The reality is, you don’t want a wok. You want a superb massive skillet with a heavy backside that may maintain warmth. Get that pan good and scorching and also you’ll be capable of make stir fry magic occur. The key to a profitable stir fry is to not crowd the pan. Doing so will steam the greens as a substitute of stir frying them

The Approach

In most of my cooking lessons, I train methods to sauté and stir fry with out oil. I‘ve seen plenty of cooks and recipes that begin with a little bit liquid (vegetable broth or water), however I begin my greens in a dry pan. Most individuals are shocked that the greens don’t burn as quickly as they hit the pan, however this really works properly, particularly should you begin your stir fry with greens which have a excessive water content material (onions, carrots, celery, cabbage, bok choy, inexperienced beans, mushrooms, and many others.). The water within the greens acts as a buffer. As soon as that liquid is launched, the greens caramelize within the pan, which intensifies their taste. To see this system in motion, try a video posted by Naked Food Magazine, or join my cooking class subscription at Foodways.nutritionstudies.org.

Date and Soy Stir Fry Sauce

From The China Examine Fast and Simple Cookbook by Del Sroufe

Makes 2 cups

I at all times have this sauce readily available. With this sauce, some cooked rice or pasta, and a package deal of frozen greens, I can have dinner prepared in lower than quarter-hour. Even when I’ve to make this straightforward sauce, I can have dinner in lower than half-hour.

¼ cup low-sodium soy sauce or tamari, or to style
1½ cups salt-free vegetable inventory
¼ cup pitted Medjool dates
1½ teaspoons floor ginger
1½ teaspoons granulated garlic
1 tablespoon arrowroot powder

1. Mix all the pieces however the arrowroot powder in a saucepan and prepare dinner over medium warmth for five minutes or till the dates are softened.
2. Add the cooked combination to a blender and, with the motor operating, add the arrowroot powder.
3. Retailer refrigerated in an hermetic container for as much as 7 days.

Observe

To make this sodium free, change the soy sauce with an equal quantity of vegetable inventory

Broccoli, Pink Pepper, and Brown Rice Stir Fry

From The China Examine Fast and Simple Cookbook by Del Sroufe

Makes 2 servings

I make a batch of Date and Soy Stir Fry Sauce as soon as per week so I could make stir fry each time I desire a fast, wholesome meal. Generally I exploit contemporary greens, and typically I pull a bag of veggies from the freezer. Both method, I’ve acquired a wholesome meal filled with taste, with out plenty of effort.

1 medium yellow onion, thinly sliced
1 medium crimson bell pepper, thinly sliced
2 cups frozen broccoli florets
¾ cup Date and Soy Stir-Fry Sauce (see recipe above)
2 cups cooked brown rice
1 cup mung bean sprouts

1. Warmth a big skillet over excessive warmth. Add the onion and crimson bell pepper and prepare dinner for two–3 minutes, stirring ceaselessly.
2. Add the broccoli and prepare dinner for 1 minute, including water 1–2 tablespoons at a time to maintain the greens from sticking.
3. Add the stir-fry sauce and cooked brown rice, and prepare dinner for two–3 minutes, till the broccoli is heated by means of. Add the mung bean sprouts and take away from the warmth.