Garden Veggie Stir Fry

By Cheryl Forberg

It happens to many of us at this time each year – a garden vegetable overload. Yellow or green zucchini, onions, cucumbers, eggplant, Bell peppers, and tomatoes; no matter which vegetable has reached its peak, many of us tend to run out of ideas as to how to prepare it somewhat differently, always looking for a new twist. 

Stir fry certainly is not a new idea, but it is a wonderful way to combine different veggies and fresh herbs in a single pan in just a few minutes. The majority of the time is spent chopping, but I happen to enjoy it and usually take care of that in the morning, making dinner really simple and enjoyable.

While you can certainly use tofu for a vegetarian meal, I love that I can use chicken, pork, or beef too. The key is remembering to cut your veggies and protein into small, uniform pieces to result in the quick cooking that stir fry confers.

If my protein is already thawed, I sometimes put it in the freezer for 30 minutes, making it easier to cut into small bite-sized pieces. I usually use a pound or a pound and a half of protein to an equal part of veggies, usually four to six cups raw.

My sauce recipe below is fairly simple, but you can easily make it spicier or more intense by adding ginger, garlic, and/or peppers. 

I tend to prepare simple protein and veggie stir fries, but if you like to add rice and bread, it will certainly go further.

Garden Veggie Stir Fry

Stir Fry Sauce
2 tsp. yellow miso paste
1/2 tsp. brown or white sugar, honey, or agave nectar
1 1/2 Tbsp. oyster sauce 
1 Tbsp. soy sauce
1 Tbsp. fish sauce

In a small bowl, combine miso paste, sweetener, and oyster sauce with a fork until smooth. Add soy sauce and fish sauce, stir well, and set aside.

Stir Fry
4 to 6 cups of any combination of Melissa’s raw vegetables, cut into small uniform pieces such as julienne, thin rounds, etc.    
Melissa’s red or yellow onions
Melissa’s celery
Melissa’s carrot, 
Melissa’s baby Bell peppers, 
Melissa’s cabbage, 
Melissa’s zucchini, 
Melissa’s fennel
1 to 1 ½ pounds of raw boneless chicken, pork, or beef (trimmed of excess fat and cut into small bite-sized pieces (you can also use ground raw meat)
1 – 2 T grapeseed, olive, or canola oil
1 t sesame oil (optional)
1 t chili oil (optional)
Fresh herbs or Melissa’s green onion
½ cup chopped Melissa’s cilantro
½ cup chopped Melissa’s Thai Basi

Heat wok or Dutch oven over high heat. When pan is hot, add 1 tablespoon oil and then the vegetables. Toss quickly and continuously for three to four minutes until veggies are just cooked. Quickly remove them with a spatula and transfer to a sauté pan. Set aside

Add additional oil to the wok to cook the protein. When oil is hot, quickly add the meat and spread in a single layer. Continue to turn meat quickly and evenly until the meat has just lost its pinkness and is almost cooked.

Add the stir fry sauce to the pan and continue tossing the meat and cooking for 1 to 2 minutes longer.  The meat will be completely cooked. Quickly add the cooked vegetables to the pan and toss well. Taste for seasoning and add salt and pepper if desired. Add the chopped herbs and toss well. Serve immediately.