Recipe 2: Simple Vegetable Stir-Fry

Ingredients

• From Your Farmer’s Market:
  • 2 medium Green Peppers, sliced
    • High in vitamin C; provides crisp texture and sweetness.
  • 2 medium Colored Peppers (Red, Yellow, Orange), sliced
    • Sweeter than green peppers; adds vibrant colors.
  • 2 Zucchini, sliced on the diagonal
    • High water content; absorbs flavors well.
  • 2 Yellow Squash, sliced
    • Similar properties to zucchini; adds variety.
  • ½ pound Sugar Snap Peas, ends trimmed
    • Sweet flavor; remain crisp when lightly cooked.
  • 2 medium Orange Carrots, julienned
    • Adds crunch and natural sweetness; rich in beta-carotene.
  • ½ pound Green Beans or Wax Beans, cut
    • Provides texture and fiber.
  • 1 bunch Kale or Swiss Chard, chopped
    • Dark leafy greens for added nutrition.
  • 1 bulb Fresh Garlic, minced
    • Enhances flavor with aromatic compounds.
• Purchased Elsewhere:
  • 2-inch piece Fresh Ginger Root, peeled and minced
    • Contributes flavor; transforms with heat.
  • 2 tablespoons Cooking Oil (vegetable, canola, or peanut oil)
    • Essential for high-heat cooking.
  • ¼ cup Soy Sauce or Tamari
    • Provides umami flavor; contains glutamates.
  • 1 tablespoon Sesame Oil (optional)
    • Adds flavor; used as a finishing oil.
  • 1 tablespoon Rice Vinegar or Mirin (optional)
    • Adds acidity to balance flavors.
  • 1 tablespoon Cornstarch or Arrowroot Powder (optional)
    • Used for thickening sauces, demonstrates starch gelatinization.
  • Salt and Pepper – to taste
  • Cooked Rice or Noodles – for serving (optional)
• Garnish (Optional):
  • Fresh Basil, Cilantro, or Parsley, chopped
  • Sesame Seeds

Instructions

1. Preparation of Ingredients:
   • Mise en Place: Wash and prepare all vegetables, cutting into uniform sizes for even cooking.
2. Sauce Preparation (Optional):
   • Mix soy sauce, rice vinegar, and cornstarch in a small bowl.
3. Cooking the Stir-Fry:
   • Heat oil in a wok over high heat.
   • Add garlic and ginger, stir-frying for 30 seconds until fragrant.
   • Cook vegetables in batches based on their cooking times, starting with the firmest.
   • Add the sauce and stir to coat, allowing it to thicken.
4. Finishing Touches:
   • Drizzle with sesame oil and season with salt and pepper. Garnish and serve immediately.

Learning Objectives Illustrated

• Heat’s effect on vegetables and flavors.
• Understanding molecules in cooking (proteins, carbohydrates).
• Observing Maillard Reaction and gelatinization.
• Food safety principles through quick cooking.