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Quick Veggie Stir Fry (vegan paleo)

quick veggie stir fry vegan


One of my favorite things about stir-fry is that it is an opportunity to get REALLY healthy and creative all in one dish. I have found that ‘almost’ no matter what you put into a stir fry you can not go wrong. Many years before I moved to strictly plant based diet, I would use the STIR FRY to get a big Ole helping of veggies into my day. It seemed like the more colorful I went the better tasting it was. I also went as far as trying new veggies and combo’s in the form of the stir fry. This way it was just a little bit of the new item and it could be easily picked out.

When most people think of “FRY” they think of “DEEP FAT FRYING”; I am here now to show you the difference. In the culinary world to “fry” something is to use high heat and some sort of fat. The intension is to quickly cook the item in fat to retain the internal moisture. Now there are many ways to fry, here a just a couple of the most common ways…

  • STIR FRY – high heat, little oil, stir the items quickly through the fat and heat to lightly cook
  • SHALLOW FAT FRY- high heat, layer of oil to crisp the side submerged without breading
  • DEEP FAT FRY- high heat, fully submerged item, mainly breaded to quickly cook

STIR FRYING actually uses very little added oil and relies on the heat and movement to cook the item. In the case of a veggie… this retains most of it nutrition if lightly cooked. STIR FRYING also is best done in a WOK. The reason is that the heat is the hottest on the small bottom section (because that is the only part directly on the heat source) thus only exposing the ingredients to a small area when you move it over it… I actually have an electric WOK that I LOVE! I can regulate the temperature with a dial and cook the ingredients to perfection. So now I am going to give you the combination that I use as a stand by recipe. Please get creative and add other things that you like…

A CHEF’S TIP:  you can serve this paleo style by itself or over steamed kale.  this is a great vegan dish over plain steamed brown rice too…


2 tablespoons cold pressed organic coconut oil

1 teaspoon dried organic chili flakes (omit/reduce if you do not like medium spicy food)

1 cup fresh organic cauliflower (I like purple kind), medium sliced florettes

1 cup fresh organic zucchini small chunked

1 cup fresh organic whole snow peas

1 cup fresh organic button mushrooms, quarter

1/4 cup organic bamboo shoots

1/2 cup organic sliced water chestnuts

1/4 cup fresh organic green onions, medium sliced

2 tablespoons fresh organic garlic, fine chopped

2 tablespoons fresh organic ginger root, fine chopped

1/4 cup sun dried coconut flakes (optional)

2 tablespoons cold pressed organic sesame seed oil

Heat your WOK on high and add in the oil, heat for 1 minute and add in the chili flakes, cook for 1 minute while stirring constantly. Add in the cauliflower and cook for 2 minutes while stirring constantly. Add in the zucchini and cook for 2 minutes while stirring constantly. Now add in the remaining ingredients and cook for 3 minutes while stirring constantly. Remove from the heat and serve.

jarohoney copyright 2014

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