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HOW TO STIR-FRY VEGETABLES

Stir-frying is one of the fastest and healthiest ways of cooking. It involves very fast cooking over an intense heat, which ensures the texture, flavor, and nutrients of the vegetables are retained.

Prepare the vegetables

Prepare all the vegetables before you start cooking, because once you start stir-frying, speed is essential for success. Chop the vegetables into thin, equal-sized strips, dice, or shreds, so they cook quickly and evenly. Scallions are best sliced on the diagonal. Remove any tough stems.

Equipment for stir-frying

A wok is ideal for stir-frying, as it’s made of thin metal and has a rounded shape. However, a large, deep-sided, nonstick frying pan or sauté pan is fine, too. Buy the largest wok you can, as you want the food to fit in with plenty of room for tossing. The wok should never be more than one-third full, and the food should have room to touch the hot sides of the pan. You will also need a wok shovel, or a wooden spoon or spatula (or two if you find it easier), for tossing the food.

Slice carrots into thin matchsticks for stir-frying.

Temperature and timing

The wok or pan must be really hot before you add the oil, then the oil must be really hot before you add the vegetables. To test the temperature, add a drop of oil; it will sizzle when the wok is ready. Add the vegetables in sequence according to their cooking times (see box). Retain a high heat throughout; it’s vital to cook the vegetables quickly. They should take just a few minutes, until they are tender but still crisp, and should not require long cooking.

Toss the food

As you stir-fry the vegetables, keep tossing and stirring them around in the wok or pan using the shovel, wooden spoon, or spatula—the food must always be on the move.

Fry in batches

If you’re using a frying pan or sauté pan instead of a wok, you may need to stir-fry the vegetables in two batches to ensure the pan isn’t overcrowded.

Order of work

With stir-frying, the order of work is crucial. The aromatics are added to the wok or pan first (these include fresh ginger, chilies, and scallions), then the vegetables in order of their cooking times, with those that require the longest times first—for instance, carrots require longer cooking so should go in the pan first, followed by broccoli and peppers, then mushrooms, then finally green leafy vegetables such as spinach. Any liquid for a sauce is added at the end of cooking.