Stir Fried Vegetables with Orange Sauce

October 15, 2018mayurisjikoni

EVENT: FOODIEMONDAY/BLOGHOP

THEME: #166 STIR FRY

Stir fries are one of the easiest meals to make. Stir fry literally means cooking tender vegetables or meat,  blanched vegetables, or boiled vegetables and meat in a small quantity of oil over high heat. This results in the vegetables becoming a bit crunchy and most of the nutrients is preserved.

While some vegetables are easy to stir fry some need to be blanched for a while. What is blanching? Blanching is a cooking method where vegetables or fruits are added to boiling water, allowed to cook for a short time, removed from the hot water and immediately dipped in ice cold water. The way one cuts or chops the vegetables also makes a difference. Certain fish, prawns, shrimps can be stir fried if cut into small pieces or are small in size. However when one talks about stir fry, vegetables immediately comes to one’s mind.

The #166th theme for FoodieMonday/Bloghop group STIR FRY, was chosen by Sujata who blogs at Batter Up With Sujata. Her blog is a treasure trove of healthy diabetic friendly sweet dishes and healthy bakes.

I decided to make a healthy medley of stir fried vegetables and served it with orange sauce and quinoa. What makes a stir fry appealing is not only the crunchiness of the vegetables but also how well the sauce is prepared and how flavorful it is.  The sauce should not taste of cornstarch(cornflour), it shouldn’t be too thick or thin. It should lightly coat the stir fry.

So lets dig into a healthy, gluten free, low in carb and yet a filling stir fry. And who said it has to be served with noodles or rice only? It can be served with couscous, quinoa or enjoyed on its own. Often I make a whole panful of mixed stir fried vegetables only for dinner.

stir fry 3

stir fry 1

stir fry 2

stir fry 6

STIR FRIED VEGETABLES WITH ORANGE SAUCE

4 Servings

For the stir fried vegetables:

½ cup fresh French beans cut into 2 inch long sticks

½ cup sliced zucchini

1 cup broccoli florets

1 cup snow peas (sugar snap peas) cut into halves if too big

1 cup carrot slices

1 cup mushroom chunks or slices

½ red pepper, cut into big squares or sticks

1 medium onion peeled and cut into chunks or slices

½ cup boiled chickpeas

½ tsp salt

2 tbsp sesame seed oil

 

For the Orange Sauce:

½ cup fresh orange juice

1 tbsp orange zest

2 tbsp soy sauce

1 tbsp rice vinegar

1-2 cloves of garlic, minced

1 tsp ginger paste

½ tsp dry chili flakes

1 tbsp honey

2 tsp cornstarch (cornflour)

¼ – ½ tsp salt

½ cup water

½ tsp coarse pepper powder

1 tsp sesame seed oil

 

For garnishing:

roasted sesame seeds

 

Preparation of the Orange Sauce:

  1. Mix water and cornstarch well.
  2. Add orange juice, soy sauce, vinegar and honey. Mix well.
  3. Heat oil in a small pan.
  4. Add garlic and ginger. Stir fry for a few seconds.
  5. Add the cornstarch and orange mixture to the pan.
  6. Cook the sauce, stirring continuously till it begins to thicken.
  7. Take the pan off the heat.
  8. Add orange zest,chili flakes, salt and pepper powder. Mix well.
  9. Keep the sauce on the side till required.

 

Preparation of the Stir Fried Vegetables:

  1. Heat a small pan of water till it begins to boil.
  2. Keep a bowl of ice cold water ready.
  3. Add broccoli florets and let it blanch for one minute.
  4. Using a perforated spoon, remove the florets and immediately drop them in the cold water.
  5. Now add the French beans in the boiling water. Blanch for a minute.
  6. Using a perforated spoon remove the beans and drop them in the cold water.
  7. Finally add the snow peas to the boiling water. Blanch them for a minute and then remove them using a perforated spoon. Drop the snow peas in the cold water.
  8. Heat oil in a wide pan or a wok over high heat.
  9. Add the carrot slices and stir fry them for a minute.
  10. Add onion and sweet pepper. Stir fry for 30 seconds.
  11. Add the zucchini and mushrooms. Stir fry for about a minute,
  12. Drain out the water from the mixture of snow peas, broccoli and french beans.
  13. Add them to the pan.
  14. Add the boiled chickpeas and mix all the vegetables gently and stir fry for a minute.
  15. Add the sauce, mix well and serve immediately with roasted sesame seeds sprinkles on top.
  16. Serve it with some noodles, rice, quinoa or couscous.

 

Tips:

  • Don’t cut the zucchini and carrots into slices that are too thin or too thick.
  • Can serve the sauce on the side if you wish, just warm it up before serving.
  • Add vegetables of your choice like cauliflower, bamboo shoot, bean sprouts etc.
  • Can stir fried tofu, paneer or small pieces of meat/fish.
  • You can add roasted nuts like peanuts, cashew nuts or almonds.

 

A little request:

If you do try this recipe then please either

  • add a comment below,
  • send a picture to my email mayuri.ajay.patel62@gmail.com
  •  tag me as #mayuri_jikoni on Instagram
  • or tag me on Twitter as #Mayuri1962

 

You may want to check out the following stir fries:

Stir Fry Pak Choy and Snow Peas
stir fry vegetables with noodles
Blog post
sambharo

Sending this recipe to the following event:

 

Cook Blog Share

#CookBlogShare

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16 Comments

  • poonampagar

    October 15, 2018 at 10:31 am

    Stir- fry vegetables with flavorful orange sauce and honey sounds so lip smacking di ! I love the fact that you have used boiled chickpeas aswell. Perfect to go with quinoa as you said. Great share !

     
    1. mayurisjikoni

      October 15, 2018 at 7:36 pm

      Thank you so much Poonam, adding chickpeas takes care of the protein if you want to have the stir fry on its own.

       
  • The Girl Next Door

    October 15, 2018 at 2:24 pm

    I love the idea of using orange sauce and honey in a stir-fry! Sounds so full of flavour!

     
    1. mayurisjikoni

      October 15, 2018 at 7:27 pm

      Thank you so much Priya.

       
  • Seema Doraiswamy Sriram

    October 16, 2018 at 3:04 am

    Wow orange sauce. I am saving this recipe. My kids will love it.

     
    1. mayurisjikoni

      October 16, 2018 at 3:21 pm

      Thanks Seema.

       
  • Batter Up With Sujata

    October 17, 2018 at 9:49 pm

    Stir fried vegetables with orange sauce sounds so flavourful, refreshing and delicious. Loved your colourful platter. Thanks for the healthy and tasty recipe.

     
    1. mayurisjikoni

      October 18, 2018 at 7:44 pm

      Thanks Sujata and you’re welcome.

       
  • Vidya Narayan

    October 20, 2018 at 2:38 pm

    I headed straight to the recipe of the Orange Sauce which is super. Zest and juice combined with other ingredients must have taken the salad to another level altogether. All healthy and hearty ingredients used. This is a complete meal by itself.

     
    1. mayurisjikoni

      October 20, 2018 at 2:51 pm

      Thanks Vidya, hubby and I enjoyed it as a meal with warm quinoa.

       
  • Michelle Frank | Flipped-Out Food

    October 22, 2018 at 4:14 pm

    I do love a good stir-fry, particularly with an array of brightly colored vegetables like yours! Thanks for bringing your delicious stir-fry to #CookBlogShare!

     
    1. mayurisjikoni

      October 22, 2018 at 10:08 pm

      Thank you so much Michelle, hoping to be an active part of #CookBlogShare.

       
  • PepperOnPizza

    October 24, 2018 at 12:44 pm

    Stir fried veggies with quinoa and orange sauce – lovely feast you have turned out, Mayuri! The recipe looks easy to try too!

     
    1. mayurisjikoni

      October 24, 2018 at 6:33 pm

      Thanks Sujata, easy, healthy and filling too because of the quinoa.

       
  • Khilna

    October 26, 2018 at 4:31 pm

    I made this for my fussy daughter and she ate it for 2 days! Instead of chick peas added sprouts and also added tofu

     
    1. mayurisjikoni

      October 29, 2018 at 8:08 pm

      Thank you so much for trying out the recipe. Wish you could have shared a photo with me. I’m so glad your daughter loved it.

       

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