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.