When it comes to whipping up some tasty plant-based food, the method of stir-frying comes in handy. Whether you choose rice or quinoa, frozen veggies or fresh, tofu or tempeh, oil or no oil, making a meatless stir-fry is easy and also fun. If you’re looking for a filling lunch that is easy to cook and doesn’t require several pots and pans, then stir-frying is your go-to method. For some ideas, here are some ways to make awesome meatless stir-fries.
Basic Veggie Stir-Fry
First, let’s start with the basic veggie saute or stir-fry dish. If you want more of a snack and less of a meal, just stir-fry some veggies of your choosing over medium-high or high heat with a bit of oil and some garlic. See this piece on How to Make Delicious Stir-Fry Vegetables in 7 Easy Steps. While zucchini and other summer veggies are still in season, try this Early Summer Light Veggie Saute.
Premium Veggie Stir-Fry
When you want to go beyond the basics, choose produce you don’t typically eat each week. Stir-frying is a great way to step outside the box and try a new vegetable since you are mixing them in with other tastes and textures. Try Spicy Mushroom Stir-Fry with Garlic, Black Pepper and Chives, Carrot and Courgette Noodle Stir-Fry, Stir-Fried Beetroot with Ginger, Lime and Toasted Spices and this Stir-Fried Thai Basil with Tofu and Eggplant.
You may be used to making your stir-fry dishes with oil, but you don’t have to use it to make a good dish. Instead of putting oil straight into the pan, add water or vegetable broth instead. You will also need a non-stick skillet. Omitting the oil is a great way to cut back on fat and calories if you are trying to shed a few pounds. Check out this step-by-step guide on How to Make Stir-Fry – No Oil Necessary.
Try a Chinese-style stir-fry, which entails high heat, fast stirring and the use of Chinese spices. You also do not use a lot of oil to prevent the veggies from getting soggy. See this piece on How to Stir-Fry Veggies Chinese-Style and these Secrets to Sauteing and Stir-Frying Crispy Chinese Dishes.
If you love Indian food, try stir-frying Indian style with Indian spices like asafetida, tumeric, cumin, panch phoron (Bengali 5-Spice), and curry leaves. Try this Indian Asparagus and Carrot Stir Fry and this Bitter Melon Potato and Eggplant Indian Style Stir Fry.
Stir-Fried Greens Side Dish
Stir-frying greens wilts them down in size significantly, so it’s easy to eat two cups of raw greens that you stir-fry as a side dish. Try these 5 Mouth-Watering Sauteed Greens and these Flavorful Ways to Saute Spinach.
Image source: Bitter Melon Potato and Eggplant Indian Style Stir Fry