A supper of stir-fried lean proteins and vegetables is about as easy as it gets on any given weeknight. This cooking technique retains colour, texture and flavour and works well with different combinations of produce - squash, corn, peas, zucchini, asparagus and loads more.
One doesn't have to feel limited to using traditional Chinese ingredients. Since stir-fries take no time at all, it is a good idea to get all the ingredients, cleaned, prepped and ready before getting the pan hot.
It takes just a few basic ingredients to build an amazing stir-fry every time.
Proteins: In vegetarian or vegan versions, proteins play a supporting role, allowing the vegetables to take centre stage.
The main source of protein is usually tofu. It can be cubed and added as is or pan-fried ahead of time and thrown into the dish toward the end.
Produce : Fresh is always best. It is critical to cut everything into uniform pieces to ensure even cooking.
While most any vegetable can be used here, be careful what you pair by making sure they complement each other.
Sauce: This could be a blend of soy sauce, rice wine vinegar, chilli or fermented bean pastes. A good sauce is a perfect balance of sweet, sour, spice and salt without any one flavour standing out.
Spices and aromatics: Anything that adds a flavour kick to the dish - ginger, garlic, chilli, lemongrass, peppercorns, herbs and such.
Garnishes: Nuts, seeds, finishing oils or herbs
Orange Tofu Stir-Fry
Serves 4-6
Ingredients
1 block tofu, cubed
1 red capsicum, cut into long strips
2 carrots, sliced
4-5 cups tender green beans or broccoli or a mixture of both cut into bite sized pieces
1 bunch green onions, cut 1 inch long
2-3 oranges, peeled and segmented
4 cloves garlic, minced
1 Tbsp. ginger, minced
2 Tbsp. oil
1-2 Tbsp. good quality ketchup, preferably unsweetened
2 tsp. pure chili paste or to taste
¼ cup low sodium soy sauce
3/4 cup water or vegetable broth
1 Tbsp. arrowroot or cornstarch
Sesame seeds for garnish (optional)
Prepared brown or white rice for serving
Instructions
Whisk the ketchup, soy sauce, water (broth if using), arrowroot or cornstarch, chili paste, ginger and garlic in a little bowl. Set aside.
Heat oil in a pan and sauté the carrots for about 2 minutes. Add broccoli and or green beans and stir until cooked lightly, about 6 minutes. Add green onions, capsicum, orange segments, tofu and the prepared sauce. Stir until thick. The vegetables must remain crisp and bright. Garnish with sesame seeds and serve hot over a bed of rice.
Kala Ganapathy was inspired to cook by the description of food in Enid Blyton’s books. She is a personal chef, bringing together her two greatest loves – cooking and feeding people. She lives in Texas and runs Feast of Greens, a vegetarian and vegan food service.
