Stir, Fry And Enjoy Some Veggies
Article

Stir, Fry And Enjoy Some Veggies

INGREDIENTS
9oz (250g) broccoli
9oz (250g) cauliflower
1 large carrot
1 red bell pepper
1 teaspoon sesame or olive oil

INSTRUCTIONS
1. Prep the veggies: Split broccoli and cauliflower into bite-sized florets. Peel the carrot and de-seed the bell pepper. Cut both into bite-sized pieces. Clean, finely dice garlic cloves and set aside.

2. Blanch the veggies: Fill a large pan with water and bring it to the boil. Once the water begins to bubble add carrots. Set the timer to 7 minutes. Two minutes in, add broccoli and cauliflower. Five minutes in, add bell pepper. In the final two minutes, add the bell pepper.

So, add vegetables in order:
7 minutes to go - add carrots;
5 minutes to go - add broccoli and cauliflower;
2 minutes to go - add bell peppers.

Once the time is up, remove from heat, transfer the vegetables into a colander and run under cold water under the tap. It will bring the vegetables’ temperature down and stop them from cooking any further.

3. Stir-fry the veggies: Add garlic and a teaspoon of oil to a frying pan. Lightly fry the garlic to get the flavour going. Add vegetables, drizzle with soy sauce and stir-fry for a few seconds. Serve hot.

SWAPS & TIPS
-You can make this stir-fry with other vegetables as well. Add zucchini, green beans or corn.

-You can blanch the veggies in advance, cool them under running water and then store in Tupperware in the fridge until needed. They will last up to 3 days. You can also store them in a plastic bag in a freezer and they will last up to 6 months. They will lose texture after freezing though so they are best cooked and eaten fresh.

Recipe from DAREBEE

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