Stir Fry Vegetable Recipes

You don't necessarily need a wok to make delicious stir fry vegetable recipes.

I love using a well seasoned wok, but you can also use a large frying pan made of stainless steel or cast iron.

For a larger batch use your large soup pot and stir fry to your heart's content!

Stir Fry Vegetables Recipes
Pan Seared Asparagus with Crispy Ginger
Serves 3 - 4

This is the ultimate in stir fry vegetable recipes for early springtime. Very good with simply prepared red meats.

Ingredients:

1 lb fresh asparagus – tough ends trimmed and peeled
1 tablespoon extra virgin olive oil
1 tablespoon clarified butter
good grey sea salt and freshly ground pepper to taste

2 inch piece fresh ginger – peeled, sliced very thin, and then into matchsticks
1 tablepoon extra virgin olive oil
1 tablespoon clarified butter

Preparation:

First make the crispy ginger:
Heat the butter and oil in a small skillet over medium heat. Add the ginger matchsticks and fry until golden and crispy. Remove from the heat and set aside.

Then make the asparagus:
Heat the oil and butter in a large skillet over medium high heat. Add the asparagus and lots of freshly ground pepper. Let the asparagus sear in the pan, turning occasionally, until the spears are bright green, tender-crisp, and slightly browned in some places. Season to taste with salt and transfer to a serving platter. Sprinkle the crispy ginger over the asparagus and serve warm.

Variation:

Use coconut oil or lard in place of the butter and olive oil.

Stir Fry Vegetable Recipes
Curried Cabbage with Cumin Seeds
Serves 3- 4

This is a stir fry with a different twist. Excellent with lamb, or a very plain steamed or poached halibut.

Ingredients:

2 tablespoons ghee
1 small onion – thinly sliced
6 cups finely shredded cabbage
½ teaspoon cumin seeds
1 teaspoon of your favorite curry powder
good grey sea salt to taste

Preparation:

Heat a large skillet over medium heat. Melt the ghee and add the cumin seeds. When the seeds are fragrant and a shade darker, add the curry powder and fry it for a few seconds. Add the cabbage and a sprinkle of sea salt and stir well. Sautee the cabbage, stirring frequently until it is very tender, about 15 minutes. Taste and add more sea salt if needed. Serve warm.

Variation:

Omit the curry powder and substitute caraway seeds or dill seeds for the cumin seeds.

Stir Fry Vegetable Recipes
Garlic Sauteed Cabbage & Kale
Serves 3 - 4

One of the simplest stir fry vegetable recipes. In the summer I like it crunchy, and in colder weather I cook it longer.

Ingredients:

1/2 head of a medium sized green cabbage - sliced very thin
8-10 large leaves of kale - washed, stems trimmed - sliced very thin
2 or 3 large garlic cloves - crushed & minced
1 teaspoon extra virgin olive oil or coconut oil (or good quality lard would be heavenly!)
good grey sea salt and freshly ground pepper to taste

Preparation:

In a large skillet, heat the oil over medium heat. Add garlic and stirfry just a few seconds, then add cabbage & stir to incorporate the garlic into the cabbage (to prevent the garlic from sticking to the bottom of the pan & burning). After a minute, add the kale and approximately 1/2 teaspoon sea salt (more or less to taste) and some cracked pepper. Continue stirring the vegetables as the salt begins to "sweat" them, releasing some of their juices. For a dish that still has some crunch, cook an additional 3 or 4 minutes, until the kale has turned bright green and is just tender. If you prefer your cabbage and kale very tender, cover the skillet and cook over low heat for 10 minutes. Remove from heat and serve. This is perfect just as it is, but you can add a dollop of raw butter, or a drizzle of olive oil...

Variations:

Add a sprinkle of crushed red chiles when you begin to sautee the garlic, you'll end up with a wonderfully hot & spicy stirfry!

Try this dish made with other dark green veggies: collard greens, chard, broccoli…

stir fry vegetable recipes

Stir Fry Vegetable Recipes
Swiss Chard Sautéed with Onions, Garlic & Tomato
Serves 3 - 4

Who said we can't use dark green leafies for our stir fry vegetable recipes? Use a skillet with a good fitting lid to make this quick summer side dish.

Ingredients:

2 tablespoons extra virgin olive oil or clarified butter
1 small onion or large shallot – finely diced
2 large cloves garlic- crushed and minced
½ teaspoon fresh thyme leaves (optional)
1 bunch swiss chard – washed well and chopped into bite size pieces
1 medium tomato – diced
good grey sea salt and freshly ground pepper to taste

Preparation:

Heat the oil or butter in a large skillet over medium heat. Add the onion, garlic and thyme leaves and sautee for 2 – 3 minutes, or until onion is getting soft but not browned. Add the swiss chard, spreading evenly in the pan. Sprinkle the tomatoes on top and reduce heat to medium-low. Place lid on skillet and let it cook for 3 - 4 minutes, or just until chard is tender. Season with salt & pepper to taste and serve warm.

Stir Fry Vegetable Recipes
Chop Suey Vegetables
Serves 3 - 4

This is a crunchy vegetable stir fry recipe with a delicious sauce.

Ingredients:

Veggies:
1 medium sized green pepper - sliced into 1/2 inch squares
2 cups bean sprouts - sometimes called mung bean sprouts
3 cups nappa cabbage or bok choy - thinly sliced
1 bunch scallions - sliced into 1 inch pieces
3 tablespoons minced red bell pepper for garnish (optional)
butter or ghee for stirfry

Sauce:
4 tablespoons butter or ghee
1/2 cup onion - diced very small
1/2 cup celery - diced very small
2 tablespoons water
sea salt & fresh ground pepper to taste

Preparation:

To make the sauce:
Heat a saucepan on medium flame and melt the butter. Add the onions and celery and sautee 5 minutes until translucent (not brown). Add the water, stir, and cover to let simmer on low for 10 minutes. Season generously with sea salt & fresh ground pepper, cook 2 more minutes.

Stir fry:
Heat 3 tablespoons ghee or butter in a large skillet or wok (med-hi heat), add the bell pepper and scallions & stir fry one minute. Add the nappa cabbage and bean sprouts and stir fry two more minutes. Add two tablespoons of water (watch out for the rush of steam!) and continue to stir fry until cabbage is well wilted but not overcooked.

Remove from heat. Add sauce and stir to combine well. Serve with a garnish of minced red bell pepper, or a sprinkle of crushed red chile flakes if you like it hot!

Stir Fry Vegetable Recipes
Gingered Vegetables
Serves 3 – 4

This is a great stir fry vegetable recipe to serve with steaks, fish or seafood.

Ingredients:

1 tablespoon ghee or clarified butter
2 cups broccoli florettes
2 cups cauliflower – bite sized florettes
1 cup green beans – chopped
1 red, orange or yellow bell pepper – thin bite sized strips
4 whole scallions – one inch pieces
1 inch piece fresh ginger – scraped and minced
fish sauce or good grey sea salt to taste
3 or 4 drops liquid stevia extract mixed with 1 teaspoon water (optional)
1 tablespoon coconut oil

Preparation:

Heat the ghee in a medium saucepan over medium heat. Add ginger and stir-fry for 20 seconds. Add vegetables and 2 tablespoons water. Cover pan and reduce heat to low, cook 5 minutes or until vegetables are tender-crisp. Turn off heat. Season with fish sauce or sea salt to taste, add stevia mixed with water if desired. Add coconut oil. Toss vegetables gently to coat with the seasonings and serve.

Variations:

Add bean sprouts, onions, green bell pepper, asparagus, nappa cabbage or bok choy.

Add fresh or dried hot chiles.

Add fresh garlic or minced shallots when stir-frying the ginger.


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