​Sautéed vegetables: they will be delicious with these tricks and dressings

Vegetable stir-fries are a simple option to fix a quick lunch or dinner. They can accompany a protein option, for example a seitan steak, or be used as the base of a complete Buddha bowl-style dish, although the most common is to use them with a protein option that is also sautéed, such as tofu, seitan or sautéed tempeh, since everything is done in a moment and without messing too much. In addition, we can add pasta, rice or potatoes to these dishes to make them even more complete. The possibilities are almost endless.

However, many vegetable stir-fries may seem bland and lackluster. And it is that the secret to a good vegetable stir fry is the sauce, spices or dressing that we put

In this article I will tell you some tricks to make delicious vegetable stir-fries and I will give you some recipes for sauces and dressings that are ideal for your vegetable stir-fries.

How to Sauté Vegetables

There are several aspects to consider: the fat or oil in which the vegetables are to be sautéed, which vegetables to sauté and what to consider when sautéing different vegetables, and how to sauté them so that they remain crispy.

What oil to use for sautéing

The most important thing when making vegetable stir-fries is choose healthy fats that are neither trans nor hydrogenated. In Spain, due to its quality and being a locally produced product, the reference oil for stir-fries is extra virgin olive oil.

My recomendation is cook with just the right amount of oilas little as possible, and then use some crude oil for the dressingbe it olive oil or some other interesting oil, such as flax, rapeseed or sesame oil.

In the market we also now have vegetable margarines with a much healthier composition than its predecessors, without trans or hydrogenated fats. They are also valid options if we use them to grease the pan.

How to make vegetables crisp

we want the vegetables crisp, but not burnt, and well cookedand all this without ending up with too much oil in the pan.

There are several tricksbut the easiest until we have experience and have taken the point to our skillet, is the following:

Use one small amount of water or brothwhich will also serve to add diluted spices.Pour it over the vegetables (never over hot oil, because it will jump) and cover for a minute or two. Not much more, because then they will cook completely. Then you just have to uncover, put the fire high so that the liquid is consumed as quickly as possible and that all crunchy.

If you are going to use onionKeep in mind that it releases a lot of liquid, like mushrooms. It is possible that with this type of vegetables, only with the lid and the liquid that they will release, you already have enough.

How to cook different vegetables together

A common mistake when making stir fry is to put all the vegetables at once, without taking into account the different cooking times they may have. Those times also change depending on the type of cut, and a thickly sliced ​​carrot is not the same as a zucchini in sticks or some spinach leaves.

The mushrooms we will have them ready in a moment; However, the onion It is one of those that take the longest, such as Peppers, and for this reason we usually always start with them. In the case of garlicit is possible that we use it to flavor the oil, but it browns before the onion, so it is usual to remove it and add it again when serving.

The green leavesIn general, we can add them at the end and make them with the residual heat. To know if the vegetables are well done, we will have to check that they are golden.

If we want them to be crunchywe will have to cook over high or high heat, and avoid burning, stirring frequently, either with pan movements or with a spatula.

The best vegetables for stir-fry

When making vegetable stir-fries, vegetables such as:

Leafy greens such as spinach, chard or even lettuce. Harder leafy greens, such as kale or kale, which need more time than spinach. Broccoli and cauliflower. Onions of all types, leeks, shallots and garlic. Vegetables depending on the season: zucchini , carrot, pepper, aubergine… Seasonal mushrooms or cultivated mushrooms

with what to accompany them

In addition to the vegetables, you can sauté ingredients such as:

Seeds, nuts and sprouts (the latter are generally better when serving). Protein sources such as drained cooked legumes, tofu, tempeh, seitan, already hydrated textured proteins or extruded Heura-style proteins. Depending on our needs, we can also add: cereals whole grains or in pasta, potato, sweet potato or cassava format.

4 sauces for stir-fry vegetables

Here are some of my favorite stir-fry dressings. You only have to mix the ingredients and add them at the end of cooking, when serving. The proportions are indicative, rectify the amounts of the ingredients to your liking.

In many cases, these sauces or dressings can also be used for salads, both from the garden and pasta or rice, as well as for other simple preparations. A good dressing always makes a dish happy and, in addition, we can make it nutritious and delicious.

1. Ginger and lemon sauce

Gives a delicious oriental touch.

Ingredients:

40 ml olive oil ½ lemon juiced 1 level teaspoon ground ginger 1 teaspoon soy sauce or tamari 1 teaspoon apple or rice vinegar ground red pepper option

2. Oregano dressing

A dressing for stir-fries with a Mediterranean touch.

Ingredients:

40 ml olive oil 1 tablespoon apple cider vinegar or rice vinegar 1 tablespoon dried oregano 1 level tablespoon dried garlic powder 1 teaspoon or less ground pepper salt

3. Yogurt and walnut sauce

A sauce that enriches your vegetable stir-fries with omega-3 fatty acids.

Ingredients:

125 g plain unsweetened yogurt 20 ml flaxseed oil 15 g ground chia 20 g split walnuts 1 tablespoon apple cider vinegar salt and pepper to taste

4. Quick romesco sauce

A nutritious sauce that adds protein and healthy fats to stir-fries.

Ingredients:

100 ml of olive oil 2 tablespoons of concentrated tomato 1 handful of diced toasted almonds 1 handful of diced toasted hazelnuts 1 tablespoon of garlic powder 1 teaspoon of ñora meat 1 tablespoon of apple cider vinegar 1 dessert spoon of sweet paprika salt

we can also use hummus lightened with yogurt and vegetable broth or vegan pestos based on nuts with nutritional yeast.