Vegetable stir fry

healthy vegetable stir fry

 

Vegetable stir fry
Vegetable stir fry is perfect for days when you do not want to eat heavy lunch or dinner. These are light, healthy and nutritious.

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I love Broccoli in stir fry but it is not easily available in my area. In winters whenever I manage to get my hands on broccoli I make this stir fry.

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We either make a roti wrap with it or eat this with butter toast. And if you have a glass of warm vegetable soup to go with it then its absolute bliss.

 

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I add shallow fried potato wedges to stir fry because this is the only way I can tempt my kids to eat so many vegetables. Sometimes instead of potato wedges I add fresh cottage cheese also to this.

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Pineapple also tastes very nice in stir fry adding contrasting taste. If you do not have pineapple you can add raisins.

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You can make wraps also. Just spread some stir fry on a roti. Top it up with Homemade Mayonnaise, mustard sauce and tomato ketchup. Roll it and enjoy πŸ™‚

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How to make Vegetable Stir Fry

preparation time: 10 minutes
cooking time: 5 minutes (for potato wedges) + around 10 minutes (for vegetables)
serves 4

Ingredients:
2 broccoli cut into bite size pieces
3 carrots cut diagonally
10-15 French beans cut into long pieces
2 onions sliced
1 capsicum cut into big pieces
2 tbsp roasted peanuts/cashewnuts
1 tbsp raisins (optional)

3 boiled potatoes (I add these to tempt my kids into eating stir fry. If you do not want you can avoid these)

Salt to taste
ΒΌ tsp black pepper
ΒΌ tsp chaat masala or juice of Β½ lemon

2 tbsp olive oil

To make Vegetable stir fry

prepare all the vegetables as mentioned in ingredients.

fry potatoesfried potatoes

 

Cut potato wedges and shallow fry in 1 tbsp oil until brown and crisp on both sides. It will take around 5 minutes. Sprinkle a little salt on potato wedges.

onionsΒ vegetables

Take a large pan/wok and heat rest of the oil. Add onions and cook for 2 minutes till onions are soft. Now start by adding hard vegetables first. French beans take maximum time to cook. So first add French beans to the pan and cook for another couple of minutes. Turn the flame to high.
Now add Carrots and capsicum and keep on stirring continuously. Add a little salt and keep on stirring.

broccoliadd

 

After 2-3 minutes add Broccoli florets to the pan. Vegetables should be crunchy and a little soft. We do not want to cook them fully. Add salt, pepper and chaat masala to the stir fry. Add roasted peanuts and potato wedges in the end.Give it a good stir so that all the vegetables are coated with salt and pepper.

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Taste it and adjust the salt and spices according to your taste.
Serve hot with toast or roti.

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This entry was posted in Appetizers, bread, For beginners, healthy, main meal, Nuts, quick and easy, Recipe, salads, under 10 minutes, Vegetables, winters food. Bookmark the permalink.

4 Responses to Vegetable stir fry

  1. gunjan says:

    You can also add zucchini, olives, baby corn, red and yellow capsicum. To make it more nutritious you can also add tofu to it. If you want it slightly spicy add chaat masala or barbecue masala.

  2. This is indeed a healthy way to get some good veggies in to your body.

    The ingredients are simple, healthy and yes nutritious too. Will definitely including this in my diet from this New year, though I am planning to cut down on the quantity of potatoes πŸ™‚
    sangeetha menon recently posted…5 New Year Resolutions I Have Made as a ParentMy Profile

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