Basic Stir Fry
Coconut aminos (made from coconut vinegar, coconut nectar, coconut sugar, salt, garlic and onion) is often used as a soya free substitute for soy sauce. I find the flavour somewhere between balsamic vinegar and soy sauce: it is sweet and tangy with a hint of salty umami-ness. As I have no issue with soya I like to use it alongside soy sauce in a stir fry. For those avoiding soya you can use it on its own or you can add a little salt to balance the sweetness.
When I make a stir fry I use whatever veg I have in. Most veggies work: spring onions, onions, carrots, greens, cauliflower, broccoli, butternut squash, mushrooms, peppers, beans, bean sprouts, sweet corn….. the list is long. Chop the veg depending on their cooking time: so for example onion needs to be finely sliced but butternut squash can be left more chunky. I tend to just throw all the veg in together.
I stir fry without oil: to do this heat your non stick pan on a high heat and add your veg. Keep the veg moving constantly and as it starts to stick add a little water. You need to give it your full attention else it may burn so prep everything before you start to cook. If you’d prefer to stir fry with oil I’d recommend using rapeseed oil.
Free from: oil
Gluten, wheat free: use Tamari soy sauce and either serve with rice or suitable noodles
Nut free: omit nuts or replace with seeds
Soya free: omit soy sauce or replace with a sprinkle of salt; do not use tofu or frozen soya beans
This is a vegan recipe
- loads of veg (chopped)
- 1 clove garlic (peeled and sliced)
- 1 inch ginger (peeled and chopped)
- 1/2 tsp Chinese 5 spice
- legumes (firm tofu, frozen soya beans and / or frozen peas)
- 1 tbsp coconut aminos
- 2 tsp soy sauce
- cooked noodles or rice
- nuts (chopped)
In a non stick wok or large pan add your ginger, garlic and veg. Keep everything moving constantly and as it starts to stick add a little water.
Continue to cook in this way, adding water as the pan dries out, until all the veg is cooked to your liking.
Add Chinese 5 spice, soy sauce and coconut aminos plus the drained tofu, frozen soya beans and / or frozen peas. Cook for a couple of minutes to heat the legumes.
Stir through cooked noodles or rice and top with chopped nuts. Serve immediately.