It's World Vegetarian Awareness month and so Idealog decided to team up with Foxy Fresh and turn your October Mondays into meatless ones with a vegetarian recipe a week.
A stir fry is the one of the most simple healthy meals you can make quickly for dinner. You just cut up some vegetables and a protein, chuck them in a hot wok or frying pan and stir them around until cooked with some nice sauce for flavour.
Once you’ve got the basics elements of the stir fry formula sorted, you can get super creative with ingredients. How about bok choy, soy sauce and basil? Sure. Why not throw in cauliflower, corn, edamame (soy beans). You could even get a little bit Moroccan instead by stir frying carrot with cumin and chickpeas. Whatever takes your fancy.
Many of the ingredients I’ve used here are available quite cheaply at Asian supermarkets but will also be on the shelves at most mainstream grocery stores. Mung beans are something not commonly used in most Western kitchens but trust me, the texture and freshness they add is lovely.
Easiest Healthy Stir Fry
1 tablespoon cold pressed extra virgin olive oil
A package of fresh or firm style non-GMO tofu (usually sold between 250g-300g)
Half a medium onion
Half a medium aubergine/eggplant
1 cup mung beans
Half a dozen brown or button mushrooms
1 cup of broccoli florets
Half a fresh chili
2 tablespoons tamari sauce (a thicker, richer, less salty version of soy sauce)
1 heaped teaspoon crushed garlic
1 tablespoon crushed ginger
Half cup water
Quarter cup fresh coriander/cilantro leaves
Cut the vegetables up – I would dice the aubergine and onion small then quarter the mushrooms. Place a wok or large frying pan on an element with the heat turned high. Add olive oil, onion and the chili, cut as below.
Stir for about a minute then add ginger and garlic.
Cut the tofu into cubes. A lot of people who prefer to eat meat are scared of or put off by tofu, but the soy product is very healthy. It has no animal fat and is 10 per cent protein. Even vegans know it’s tasteless and bland when eaten plain: that’s why we’re adding such a yummy sauce to this recipe.
Add the aubergine, tofu and the tamari sauce to the pan. Turn the tofu until all sides are coated in tamari. It will sort of soak up the sauce. Add a little of the water.
Stir on the heat for a minute. Add the mushrooms and a little more of the water, and stir for another minute. The aubergine should be softening by now and the liquids will cook off/become absorbed.
Add the rest of the vegetables and water. Stir for another minute until broccoli softens but retains crunch and most of the liquid disappears. Then you’re done! That was so easy, right?
Head over to Foxy Fresh for this and other delicious healthy recipes.