Stir Fry Vegetables

Healthy Foods



Stir Fry Vegetables
How to Stir fry Vegetables - Health Benefits, Nutrition and Vitamins
This method of cooking is one of the most healthiest and also the quickest! In just a small amount of time, you can make a stir fry that oozes with health, taste and vitality!  There are so many vegetables that can be used in a stir fry, further down the page you will find a list of the most popular stir fry vegetables, and a full list of instructions on how to make a vegetable stir fry. For those of you who simply just want to know the basics to this Chinese cooking technique otherwise known as stir frying where vegetables are cooked very quickly at a high heat, the following instructions can be used as a guide:

How to make a stir fry with vegetables (basic instructions only, full instructions further down page):

  • Heat a little oil in a wok and place over the heat (preferably olive oil for a healthier option)
  • If you are preparing the stir fry vegetables yourself, try to cut them evenly so that they all cook at the same speed
  • Wait for temperature of the oil to increase a little before adding the vegetables to the wok to stir fry
  • The stir fry vegetables will start to cook almost immediately
  • The vegetables should not be stir fried for too long - there should be a significant difference after only a few minutes of stir frying

The stir fry vegetables shouldn't be too soft when you eat them. Take care with stir frys as the vegetables are not to be over-cooked and should usually be a little crunchy. It is important not to overcook the vegetables as this will result in essential vitamins, nutrients and minerals being lost. The less time the vegetables are stir fried, the richer the vitamin and nutrient content will be as the vegetables will retain their goodness - therefore being more beneficial to our health. Stir frys are a very healthy way of cooking and tir fry vegetables is ideal if you are vegetarian.

Picture of Stir Fry Vegetables - Ideal vegetables to use in stir frys

This is a picture of the vegetable stir fry recipe which is detailed below - the image shows all of the ingredients as they are being stir fried in the wok. The stir fry vegetables in the picture include yellow pepper, carrot, courgette, mangetout, spring onion, baby sweetcorn, fresh beansprouts and garlic (although the garlic cannot be seen as it had been crushed). All of these vegetables are ideal for stir frys. If you are wondering what other vegetables can be used in a stir fry, you will find that most of them can. Some other stir fry vegetables to consider are mushrooms, sweetcorn, beans including oriental beans, chillies, broccoli, onion, red pepper, green pepper, oriental vegetables such as chinese cabbage. The list is endless and there are many other vegetables that can be added to the wok. Vegetables are very versatile and the more you eat, the healthier you will be so experiment and have fun, adding as many vibrant colored and healthy vegetables to your stir fry as you can!


Stir Fry Vegetables

How to Stir Fry Vegetables - Health Benefits, Nutrition and Vitamins
Vegetable stir fry is one of the quickest and most healthiest vegetable recipes to cook, as well as tasting absolutely delicious! This particular recipe is a very simple stir fry vegetables to make.

Recipe for Stir Fry Vegetable - Serves 4 people

Ingredients for Stir Fry Vegetables:
1 pepper (red or yellow)
1 medium to carrot
2 courgettes (zucchinis)
4 spring onions
100g mangetout
100g baby sweetcorn
100g fresh beanshoots
1 garlic clove
2-3 tbsp vegetable oil

Ingredients for Vegetable Stir Fry Sauce

1 tsp cornflour
1 tbsp light soy sauce
2 tbsp water
2 tbsp oil
1 pinch of sugar

Preparing Stir Fry Vegetables
- Health Benefits, Nutrition and Vitamins
1. Slice the pepper in half. Remove the stalk and seeds by cutting and scraping away, taking care not to waste any useable part of the pepper. Slice the pepper into thin slices.
2. Peel a thin layer from the carrot. (Remember that the skin holds most of the nutrients and vitamins so be careful not to peel too much of it away). Slice the carrot into thin-medium sized circles. Discard both ends of the carrot.
3. Remove a small amount from either end of the courgettes (zucchinis) and discard. Cut the courgettes in half then cut them further into slices, then smaller pieces again (please refer to image above to clarify this information)
4. Take the spring onions and carefully remove the roots and the dark green ends. Remove the outer layer. Chop the spring onions diagonally.
5. Take the mangetout and carefully snip the ends away. Use a knife to cut the mangetout into small pieces.
6. Remove the ends off the baby sweetcorn then cut them in half lenghways.
7. Peel one clove of garlic, slice a tiny amount either end of the clove then use a garlic crusher to crush the clove.

How to Make Stir Fry Sauce for your Vegetables Stir Fry
1. Place the cornflour in a cup.
2. Add a few drops of water to the cornflour.
3. Mix the cornflour and water together until it has combined well to make a paste.
4. Add the soy sauce, oil, sugar and remaining water to mix together well.


How to Make the Vegetable Stir Fry

1. Put 2 tbsp oil in a wok or frying pan.
2. Once the oil is hot, add the stir fry carrot, courgette and carrot. Allow these three stir fry vegetables to cook for three minutes.
3. Add the following stir fry vegetables - garlic, spring onions and sweetcorn, and allow to cook for one minutes.
4. Add these stir fry vegetables - beanshoots and mangetout, and allow to cook for three minutes.
5. Take the cup containing the sauce, prepare it for the wok by stirring it first then quickly cover the vegetables with the sauce. Stir the sauce into the stir fry vegetables, ensuring that it evenly coats them.
6. Your delicious and healthy stir fry vegetables is ready to serve! Try serving with noodles.


Health experts and nutritionists believe that a well-balanced diet that includes at least five portions of fruit and vegetables per day will help to considerably improve our lifestyles and ultimately extend our lives

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