Stir-fried vegetables are a light, tasty, and quick side dish. Crispy and perfect for topping a fresh main dish like couscous, noodles, cold pasta, rice salad, or quinoa. Great cold for a buffet or hot to accompany any main dish, from fish to vegetable patties.
A summer recipe to prepare tasty mixed and seasonal vegetables with the wok, here is the recipe with winter vegetables.
SEASONALITY of individual summer vegetables
cabbage #cappuccio – all year
#onions – March to December
#eggplants – June to October
#bell peppers – May to October
#zucchini – May to October
Other SUMMER RECIPES with vegetables
- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 8 generous
- Cooking methods: Stove
- Cuisine: Healthy
- Seasonality: Spring, Summer, and Fall
- Energy 70.20 (Kcal)
- Carbohydrates 10.82 (g) of which sugars 6.24 (g)
- Proteins 3.09 (g)
- Fat 2.29 (g) of which saturated 0.33 (g)of which unsaturated 0.17 (g)
- Fibers 4.48 (g)
- Sodium 252.23 (mg)
Indicative values for a portion of 208 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Stir-fried Vegetables
- 1 tablespoon extra virgin olive oil (or peanut oil)
- to taste water (or other oil or vegetable broth)
- 1 onion (white or red)
- 2 bell peppers (1 yellow and 1 red)
- 1 eggplant
- 4 zucchini
- 1/4 cabbage
- to taste salt (and mixed herbs)
Other Vegetables to add:
– carrots in strips or slices
– small cubed new potatoes
– 1 clove of garlic
Tools
- 1 Pan non-stick and large
- Cutting Board
Stir-fried Vegetables
First of all, choose only fresh and quality seasonal vegetables.
Wash and clean them, cut them into small regular pieces.
The first thing to cook is the onion, which needs to be softened with a little oil and water in a large non-stick pan (wok is excellent) for about 5 minutes on low heat (for lighter cooking and without oil, vegetable broth or simple water can be used).
If desired, add a clove of garlic.
Once the onion has wilted, pour in the other vegetables, respecting the various cooking times: first the bell peppers, then the eggplants, zucchini, and finally the cabbages cut into strips (wait a few minutes before adding the next vegetable and mix well to flavor each vegetable).
Salt to taste, dried spices should be added at the beginning with the salt, fresh herbs should be added at the end of cooking.
Bring the mixed vegetables to a boil over high heat, stirring frequently.
For a crunchier and sandier effect, add a handful of breadcrumbs at the end of cooking.
STORAGE
Stir-fried vegetables can be stored in an airtight container for 2 – 3 days in the refrigerator. Before use, they can be reheated in the microwave or eaten cold.
Great as a condiment for cold summer dishes.
