Here is an Ayurvedic take on a stir frying method of cooking. In this way, vegetables turn out vibrant, slightly crunchy and extra sweet, yet still preserve their juiciness.
To be truly satisfied, try to include all six tastes: bitter, salty, sweet, astringent, pungent and sour. A lot of seasonal vegetables can work in this recipe. Combine sweet augmenting ones like carrots, cucumber, beetroot and sweet potatoes with leafy extractive options for a great variety.
Ayurvedic Vegetable Stir Fry
A delicious method of cooking seasonal vegetables
Equipment
- cast iron pan is best
Ingredients
- 1 tbsp coconut oil
- 1 tsp fresh ginger, chopped finely
- 1 tbsp coriander seeds
- 1/2 tbsp fennel seeds
- 10 dry curry leaves
- 2 carrots, cut into long thin strips
- 1/2 courgette, cut into long thin strips
- 2 handfuls rainbow chard, cut into ribbons
- 1/2 tsp mineral salt
- splash water, homemade coconut or almond milk
- 1 tbsp Vietnamese coriander leaves, chopped - or fresh coriander or basil
- a little lime juice
Instructions
- Preheat a cast iron pan slowly for ten minutes.
- Melt the coconut oil and toast the seeds, ginger and the curry leaves till the aroma comes up.
- On medium heat, add in the carrots and the courgette and stir fry them for 3 minutes continuously using tongs. Notice how their colour is changing slightly.
- Add in the chard and continue to stir fry for another minute.
- Sprinkle the salt and mix through.
- Add in a splash of water or a nut milk and cover the pan with a lid. Switch off the heat and let the vegetables continue to cook for 5 minutes.
- Serve topped with fresh herbs and squeeze a little citrus juice.
Notes
This is a basic recipe to demonstrate the stir fry principles. There are endless ways to build up on it. Here are some suggestions:
- Instead of water or a nut milk, mix a tablespoon of tahini or raw coconut cream with water and add that instead.
- Add soaked, rinsed and peeled almonds or soaked and drained cashews after cooking the spices for a lovely bite. Sunflower or pumpkin seeds are a good option, too.
- Decorate with other fresh herbs: try new flavours.
- Zest it up with grapefruit, orange or lime rind.
- Cooked beans or lentils can make it a heartier meal.