No-oil Stir Fry Vegetables
Green vegetables are the powerhouse of nutrition. Stir frying with water or a small amount of oil is a great way to add variety to your veggie meals if you’re not in the mood for salads or steamed veggies. This method uses very little oil or a little water. This method uses medium and medium-high heat to allow the vegetables to keep its vibrant color and cook quickly.
Ingredients
- 8-9 cups chopped green leafy vegetable. Press down lightly to measure in a large measuring cup. Choose from the following: Pak Choy, Young Amaranth or Bhaji leaves), Spinach, Cabbage, Swiss Chard, Kale, Collard Greens, Turnip Greens, Mustard Greens, Endive or any other edible leafy green vegetable available in your area.
- Remove the spine from the following as the stem may taste too bitter: kale, collard greens and, turnip greens, mustard greens.
DO NOT use dasheen leaves (aka dasheen bush) in this recipe because it needs to be cooked for at least 30 minutes.
- 1 to 1 ½ cups of any of the following (choose 1 or 2): sliced mushrooms, sweet peppers, water chestnuts; chopped bodi beans, sugar Snap peas, snow peas, carrots, beets, green or yellow zucchini, broccoli, or baby corn.
- 1 tsp vegetable oil (optional)
- 2-4 garlic cloves, finely chopped (1 – 1 ½ tbsp)
- ¼ cup onions, shallots or scallions, finely chopped (optional)
- 2 tbsp soy sauce or Tamari sauce (You can also replace the soy sauce, molasses and water, with your favorite homemade sauce or a store-bought, plant-based stir-fry sauce.
- ½ tsp molasses
- 4 tbsp water
Instructions
- NOTE: This process takes 6 – 10 minutes depending on the type of vegetable you choose. A stove top count-down timer is helpful. This recipe uses less oil, or no oil, to sauté the seasoning. Therefore, to prevent the seasoning from burning during the sautéing process, keep ½ cup of water on hand and add 1 tbsp of water, at a time, to areas where you see the seasoning may stick.
- Heat a large deep skillet or pot on medium heat.
- 1 tbsp of water. Or, if using, add oil
- Add garlic (and/or onions) and gently stir for 1 minute. Note: Continue to add a tbsp of water throughout the process in areas that look like it might stick, to prevent the seasoning from burning. Only add just enough water to sauté without burning.
- Add sliced mushroom or other secondary vegetables that takes longer to cook. If you are using broccoli, you can add it at the end if you like it firmer.
- Add half of the sauce so that the vegetables can absorb its flavor and continue to gently stir for another minute or two.
- Raise the heat to medium-high.
- Add the main vegetable and gently stir until it reduces in size. For longer cooking vegetables you can cover to let the steam help to add water. Occasionally remove the cover to stir and, if needed, add a tbsp of water to prevent completely drying out.
- After about 3 minutes, taste, then, if needed, add the remaining sauce, continue to gently stir and cook until desired tenderness – another 2 to 5 minutes.
- Taste first to decide if you need to add a little salt. But try to enjoy the dish using as little sauce or salt as possible.
Notes
Pairing:
Serve as-is, or with legume/grain dishes, or ground provision. Add to wraps.
Try this dish for breakfast as well, to help get your daily required vegetables at the start of the day.