Low Fat Chinese Vegetarian Stir Fry

Vegetarian stir fry or and vegan stir fry are traditional created by using tofu and vegetables with a blend of favorite stir fry sauces.  From the Chinese stir-fries, Thai-style stir fry recipes, Filipino stir fry recipes, Korean stir fries, Singaporean stir fries, such stir-fries are quickly and easily prepared and they are fairly healthy now popularly known as everyday’s favorite choice amongst busy vegans and vegetarians.  Here are two favorite special veggie dishes that you can easily prepare and enjoy in your kitchens.

LOW FAT CHINESE VEGETARIAN STIR FRY:

Vegetables are the main staple for most vegans and vegetarians aside from fruits.  They are easy to prepare with the ingredients you have on hand and are always healthy.  This is a low fat Chinese style vegan stir fry. But please feel comfortable to add tofu or Seitan into the mixture and serve it with rice if desired.

WHAT YOU NEED TO HAVE:

• 1 tbsp vegetable oil
• 1 slice ginger, minced
• 2 cloves garlic, minced
• 1/4 cup water
• 1/4 cup soy sauce
• 1 cup broccoli, chopped
• 1/2 cup sliced water chestnuts (optional)
• 1/3 cup bamboo shoots
• 1/2 cup bean sprouts
• 1/2 cup sliced mushrooms
• 1 cup snow peas

HOW TO MAKE IT:

• Once you have prepared all the ingredients, begin frying by heating a wok or large skillet over high flame on your American stove.  Add the oil and swirl to coat the pan.
• Season your oil by sautéing the ginger and garlic for two to three minutes.
• Carefully add the water, soy sauce and broccoli florets.
• Stir fry for five to seven minutes and then add the remaining ingredients.
• Stir fry for another five minutes until the vegetables are fully cooked.
• Serve over hot steaming rice. 

A POPULAR SWEET AND SOUR VEGGIE STIR FRY:

If you have enjoyed a sweet and sour dish at a Chinese restaurant and wondered how to make it, this vegan and vegetarian recipe is answer to your quest.  Sweet and Sour Tofu with Vegetables is just a simple recipe to prepare and will have your family wondering if you picked up a Chinese take-out dish tonight.   Aside from the use of tofu, you can also try this recipe using tempeh.

WHAT YOU NEED TO HAVE:

• 1 tbsp cornstarch
• 3/4 cup vegetable broth
• 3 tbsp white wine vinegar
• 3 tbsp sugar
• 1 tbsp ketchup
• 2 tbsp soy sauce
• 1/2 tsp ground ginger
• 1/4 tsp cayenne pepper
• 2 tbsp vegetable oil
• 2 cloves garlic, minced
• 1 onion, diced
• 2 carrots, sliced
• 1 green bell pepper, diced
• One half cup sliced mushrooms
• One and fourteen oz package of firm or extra firm tofu, please drain and cut into 1 inch cubes

Preparation:

• Having all the ingredients ready, mix together in a large bowl the cornstarch and vegetable broth, then add the vinegar, ketchup, sugar, soy sauce, cayenne pepper and ginger until well smooth.  Reserve for frying. 
• Heat a large skillet or wok on high flame over your American stove.  Stir fry the garlic, onion and carrots in vegetable oil for about five minutes until the carrots are soft.
• Then add the pepper and the mushrooms, stir fry for another two to three minutes.
• Then add the vegetable broth mixture and cook until the sauce thickens for about five to seven minutes.
• Then add the tofu and continue cooking for at least five more minutes.
• Serve immediately this vegetarian stir fry while hot with hot steaming rice.  

You can also visit here to learn on how to cook Vegetarian Stir Fry.

VEGETARIAN STIR FRY RECIPE

This vegetable stir fry recipe yields so much flavor, you can even forget its health benefits. They keys to its perfection is all on the stir fry sauce and knowing exactly when to add what to the pan.  This recipe is also versatile that you can add your own choice of vegetables practically dependent on what you have on hand.  The tofu topping here is also delicious but really optional.  If you want an all vegetable stir fry, still this recipe can match great with others. Enjoy this recipe as much as my family and friends does.  This can be prepared in sixteen minutes and cooked in eighteen minutes.   The recipe can serve three to four persons.

INGREDIENTS:

• 12-oz/350g. tofu medium firmness (about 2.5 cups cubed)
• 3-4 cloves garlic, minced
• 1 Tbsp. finely chopped purple OR white onion
• 1 medium carrot, sliced
• 1 stalk celery, sliced thickly
• 1.5 to 2 cups broccoli florets
• 6-7 shiitake mushrooms, sliced
• 1.5 to 2 cups baby bok choy OR regular chopped green cabbage
• 1 red bell pepper, sliced
• 6 Tbsp. vegetable oil
• 1/3 cup vegetable stock
• 3/4 cup white flour

STIR-FRY SAUCE:

• 4 Tbsp. soy sauce
• 1 Tbsp. hoisin sauce
• 2 Tbsp. sweet chili sauce
• 1 tsp. rice vinegar or regular white vinegar
• 1 Tbsp. sherry or cooking sherry

TOFU MARINADE:

• 3 Tbsp. hoisin sauce
• 1 Tbsp. brown sugar

PROCEDURE:

• In a small mixing bowl, stir together the tofu marinade until sugar dissolves. Cut the tofu into one and a half inch cubes and add to the sauce, gently turning to saturate.  Marinade in your refrigerator.
• Next, combine stir fry sauce ingredients in a cup and reserve for frying.
• Prepare the veggies by chopping all your vegetables, keeping them in separate piles so you can add them at different times.  Keep them close to your stove.
• Sprinkle flour over a large dinner plate.  Then remove tofu from refrigerator and gently turn each piece in the flour. Let tofu remain sitting in the flour till frying.
• Begin frying by heat a medium size pan over high heat on your American stove.  Add five to six tablespoons of oil.  When oil is hot, add the floured tofu cubes and fry one minute on each side, turning tofu for each minute until medium-browned on both sides. Remove tofu from oil and set at paper towel to drain. 
• Reduce heat to medium-low and continue frying until all tofu is cooked.
• Then heat a wok or large frying pan over high heat on your American stove.  Add one tablespoon oil and wait till hot.  Then add the seasonings onion and garlic and stir fry one minute until fragrant. 
• Then begin adding the vegetables, first carrots and celery plus two tablespoons of vegetable stock and stir fry two minutes.
• Then add broccoli plus another two tablespoons of stock.  Stir fry one minute then add two tablespoons of stir fry sauce.  Stir one minute then add mushrooms and all the remaining stock.  Stir fry one minute.
• Then add boy choy or cabbage, the red pepper and all the remaining stir fry sauce, and keep stirring everything together until vegetables are bright in color and cooked but still retain crisp for about 1.5 to 2 minutes.
• Remove the pan from the heat and taste-test.  Some fresh-cut chili or chili flakes can be added for more spice.  Adjust taste according to desire. 
• To serve, transfer vegetables onto a serving plate or individual plates or bowls. Tip the pan to pour the remaining sauce and top with the tofu.
• Serve this fabulous vegetarian stir fry recipe with hot steaming rice and enjoy.

You can also visit here to learn on how to cook Vegetarian Stir Fry.

The All Season Vegetarian Stir Fry

Vegetarian Stir Fry

Vegetarian stir fry recipes are much love when it comes to living a healthier lifestyle.  There are several hundreds of vegetarian recipes in the internet, but this recipe which we will share with you in this article is something that does not let you sacrifice taste for health reasons.  We even love this healthy stir fry recipe and make this often at our own kitchen. Even if you are not a vegetarian, this meal will mean yummy and soon you will be requesting for it so often.  If you are fun of garlic though, like us we are garlic addicts then you will definitely enjoy this dish.  It is very simple, tasty and very healthy for the entire family to enjoy. THE ALL SEASON VEGETARIAN STIR FRY:  The original recipe here can yield two servings.  If you are serving for more people, just adjust the amount of ingredients accordingly.

THE INGREDIENTS:

• Two to four tablespoons of vegetable oil or coconut oil
• Two cloves of garlic, minced and diced
• One zucchini, medium sliced into half moons
• One yellow squash, sliced into chunks
• One small tomato, sliced into strips
• One cup of mushrooms, washed and patted dry
• One cup of spinach, chopped
• Salt to taste
• One teaspoon of hemp seed (optional)
• Celery, chopped

THE PROCEDURE:

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• Wash and cut or slice all the vegetables according to bite size pieces as per instructions in the ingredients corner and keep them apart from each other.  They will be added to the wok separately according to their cooking time.  Remember to have all the ingredients near your wok since frying the veggies will be very quick but simple enough.  This means, you have to prepare all the ingredients ahead of frying and prepare for the actual stir fry method.  This time we will not use any sauce for stir fry for this recipe and rely on the natural flavors of the veggies alone. Set aside near your pan for easy reach when stir frying.
• Begin stir frying by heating a wok or a large skillet over your American stove at medium heat.   Add the coconut oil or vegetable oil to the pan and wait till it gets hot and starts to smoke.  Then add the garlic and the onion and stir fry for twenty seconds till it gets fragrant.
• Add the zucchini first, then the squash and the tomato and mushrooms and place a lid on top of wok.
• Cook and stir occasionally the veggies in the pan until the zucchini and the squash soften slightly and replace the lid after you stir them.
• Then add your spinach and celery with a dash of salt, and stir and then replace the lid on the pan.
• Continue cooking until the spinach and celery becomes soft enough.  Check the pan every now and then to avoid overcooking the veggies.  
• Remove from heat once soft according to your desire and allow it to slightly cool off and top it with the optional hemp seed.
• Serve on a platter and enjoy this vegetarian stir fry at home. It is simple, easy and quick to prepare.  Health is wealth.

You can also visit here to learn on how to cook Vegetarian Stir Fry.

The Vegetable Tofu and Vegetarian Stir Fry

Vegetarian Stir Fry

The real essence of every successful stir fry is the sauce.  This is especially true with vegetables and tofu fries, since tofu has a very little flavor in it.  Basically, tofu only absorbs the flavors around it, so if you have a good sauce and seasoning, the stir fry would certainly be flavorful. In cooking vegetarian stir fries, the sauce is carefully concocted to produce the kind of blend you want as a result.  The combination of saltiness, sweetness, bitterness, and spiciness can only be enhance according to the right amount of ingredients used.  Therefore, careful planning and attention is given to the sauce preparation in vegetable frying.  

The Vegetable Tofu and Vegetarian Stir Fry:

THE INGREDIENTS:

• four tablespoons of peanut oil
• one half pound firm tofu cut into small cubes
• three cloves of garlic, minced
• grated ginger, a tablespoon
• two tablespoons of soy sauce
• one head of broccoli, cut the florets and leave the stems
• one third cup of water
• one onion, sliced to bite-size pieces
• one half cup sliced green onions, (white and light green parts cut into two inches pieces)
• two carrots, sliced into matchsticks
• one red bell pepper cut into strips
• five stalks of bok choy (stalks and leafs sliced large than bit sizes)

THE SAUCE:

• one third cup soy sauce
• one fourth cup vegetable broth
• one fourth cup dry white wine
• four teaspoons sugar
• two teaspoons sesame oil
• one eight teaspoon white pepper
• two tablespoons peanut oil
• two teaspoons minced garlic
• two teaspoons minced ginger
• one tablespoon cornstarch
• one fourth cup vegetable broth

THE PROCEDURE:

Watch The Best Stir Fry Recipes in Educational & How-To | View More Free Videos Online at Veoh.com

• Let us assume that you have all the utensils necessary for the cooking, such as the wok and two mixing bowls.
• Begin with mix in a bowl the following ingredients: the soy sauce, the white wine, the sugar, the sesame oil and the white pepper.  Set aside for frying.
• In another bowl, combine and dissolve the cornstarch with the vegetable broth.  Set aside too.
• Start frying by heating the wok over your American stove at high heat.  Then add the peanut oil and wait till it begins to smoke. Season it with garlic and ginger and stir fry for fifteen seconds, when it gets fragrant.
• Add the tofu and soy sauce and stir fry for about two to three minutes till the tofu becomes golden brown in color.  Remove from the wok and set aside.   
• Reheat the wok and add the remaining peanut oil.  Then start cooking the vegetables by adding the broccoli first, and stir fry for two minutes. Add the water and bring to boil.  When it boils, lower the heat to medium and simmer for three minutes covering it.   When done, remove the water from the wok and then add another tablespoon of peanut oil and then the onion, the green onion and the carrots, the bell peppers and the stalk of part of the bok choy, and then stir fry them for another three minutes.
• Return the tofu to the wok along with the leafy part of the bok choy and stir fry for an additional two minutes.
• Push the vegetables to the sides of the wok and create a well at the bottom of the wok.  Add another teaspoon of peanut oil and place the garlic and ginger in the bottom of the wok to stir for about fifteen seconds.  Then add the soy sauce mixture that you had prepared and stir.  Bring to a boil and reduce the heat again to medium and cook for about a minute.
• Finally add the cornstarch solution to the wok.  Stir until the sauce boils and thickens.  When thick, combine the vegetables and tofu with the sauce and stir for another minute.
• Serve hot and enjoy this vegetarian stir fry at home.  Easy and simple, it can be a very nutritious meal for everyone.  

You can also visit here to learn on how to cook Vegetarian Stir Fry.