Easy Vegetable Stir-Fries

by Susan Jane Cheney

Recipes adapted from Stir Crazy! More than 100 Quick, Low-Fat Recipes for Your Wok or Stir-Fry Pan

• Thai Asparagus Treat
• Green Beans and Carrots Sesame
• Rainbow Peppers and Red Onion

Thai Asparagus Treat

Serves: 4

Tender asparagus shoots are a welcome sign of spring, and Thai seasonings provide a wonderful way to enjoy them. Peel the lower part of the stalks before slicing if the skin is thick and tough.

• 1 tablespoon peanut oil
• 4 large scallions, sliced thin
• 2 tablespoons thinly sliced fresh lemongrass
• Minced or ground dried red chiles to taste
• 1 pound asparagus, sliced on a diagonal, stalks and tips kept separate
• 3 to 4 tablespoons vegetable stock or water
• 1 tablespoon fresh lime juice
• 1 tablespoon shoyu or natural soy sauce
• 2 tablespoons minced fresh mint
• 1/4 cup chopped fresh cilantro
• Salt to taste

Set a wok over high heat. Add the oil and swirl it to coat the inside of the pan. Add the scallions and stir-fry briefly.

Add the ginger, lemongrass, and chiles and continue stir-frying, gradually adding the asparagus, sliced stalks first.

Add stock, a tablespoon at a time, and stir-fry until the asparagus is tender but still bright green.

Add the lime juice, shoyu, mint, and fresh cilantro. Toss well. Taste and add salt if needed. Serve immediately.

Green Beans and Carrots Sesame

Serves: 4

This simple vegetable dish is a flavorful, colorful addition to summer meals.

• 6 tablespoons vegetable stock or water
• 1 large carrot, halved lengthwise and sliced thin on a diagonal
• 1/2 pound green beans, sliced on a diagonal to match carrots
• 2 medium scallions, sliced on a diagonal
• 1 tablespoon shoyu or natural soy sauce
• 1 teaspoon dark sesame oil
• 1 tablespoon toasted sesame seeds

Add the stock to a wok or stir-fry pan and heat to boiling over high heat. Add the carrot and beans. Cover the wok and cook for 3 to 5 minutes, stirring occasionally, until the vegetables are just tender and the liquid has just about cooked away.

Stir in the scallions and remove the wok from the heat.

Add the shoyu and oil to the vegetables and toss to coat them thoroughly. Add the sesame seeds and toss again.

Rainbow Peppers and Red Onion

Serves: 4

This is a great addition to a late-summer meal. Toss it with some pasta, and you have dinner.

• 1 tablespoon extra-virgin olive oil
• 1 medium to large red onion, halved lengthwise and sliced thin
• 2 large cloves garlic, minced
• 1 medium red bell pepper, sliced into thin 2-inch-long-strips
• 1 medium green bell pepper, sliced to match red pepper
• 1 medium yellow or orange bell pepper, sliced to match red pepper
• Freshly ground pepper to taste
• 1 tablespoon balsamic vinegar
• 1 tablespoon minced fresh basil
• Salt to taste

Set a wok or stir-fry pan over medium-high heat. Pour the oil around the rim and swirl it to coat the sides. Add the onion and stir-fry for about 1 minute.

Add the garlic, then gradually add the peppers. Continue to stir-fry for about 5 minutes longer, until the vegetables are tender.

Grind in pepper and add the vinegar and basil. Season with salt. Serve hot or at room temperature.