Choosing Fresh Vegetables: The key to keeping your veggies crisp and vibrant is to select the freshest produce. Ideally, choose vegetables that have just been harvested, ensuring they retain their bright green color.
Remember, fresh vegetables boast the best flavor, texture, and nutritional value. They will also stay greener when stir-fried.
Avoid wilted vegetables, as they will not provide the desired crispness, and their color may turn dull after stir-frying.
Preparing the Vegetables: Once you’ve selected the perfect vegetables, it’s time to clean and soak them. Soaking vegetables in salted water helps prevent oxidation and minimizes nutrient loss, including trace elements. Vegetables are rich in chlorophyll, which can turn dark if oxidized.
Blanching the Vegetables: Before stir-frying, it is essential to blanch your vegetables. Many green vegetables contain oxalic acid, so blanching is a necessary step before consumption. Bring a pot of water to a boil, add a pinch of salt, and then directly add the green vegetables. Blanch for 20 seconds and then remove them promptly to prevent vitamin loss.
Stir-Frying: The rule of thumb for stir-frying vegetables is to do it for 3 minutes over high heat.
Heat your wok over the highest heat setting. To test if it’s hot enough, sprinkle a few drops of water into the wok. If the water evaporates within 1-2 seconds, it’s ready. Be careful not to overheat the wok.
Move the wok away from the heat and add oil: Take the wok off the heat and add a spoonful of oil. Lift the wok and tilt it to coat the bottom and sides (If the oil smokes profusely when added, it’s too hot. Remove from the heat and let it cool for a few minutes).
Add garlic and chili (if using) and sauté for 10 seconds or until fragrant.
Add vegetables: Push the garlic to the side of the wok and add your vegetables.
Season the vegetables: Sprinkle salt and pepper over the vegetables.
Stir-fry for 1 minute: Stir-fry for about a minute or until the vegetables start to wilt.
Add the sauce: Pour the sauce around the edges of the wok, not directly into the center, to avoid reducing the wok’s temperature. Stir-fry and toss to coat the vegetables with the sauce.
Stir-fry a manageable amount of vegetables at a time, ensuring they cook evenly. Overcrowding the wok can lead to uneven cooking and unappetizing colors.
Source: Khoevadep
