Ingredients with Measurements:
- 2 tablespoons vegetable oil
- 1 teaspoon cumin seeds
- 1 teaspoon coriander seeds
- 1 teaspoon fennel seeds
- 1 teaspoon mustard seeds
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon salt
- 1 onion, sliced
- 2 garlic cloves, minced
- 1 inch ginger, grated
- 2 cups mixed vegetables (carrots, bell peppers, green beans, broccoli, cauliflower, etc.), chopped
- 1 tablespoon soy sauce
- 1 tablespoon honey
- 1 tablespoon lemon juice
- 2 tablespoons chopped cilantro
Special equipment needed:
- Wok or large skillet
- Wooden spoon or spatula
Step-by-step instructions:
1. Heat the oil in a wok or large skillet over medium-high heat.
2. Add the cumin, coriander, fennel, and mustard seeds and stir-fry for 1-2 minutes until fragrant.
3. Add the turmeric, red chili powder, and salt and stir-fry for another minute.
4. Add the sliced onion, minced garlic, and grated ginger and stir-fry for 2-3 minutes until the onion is translucent.
5. Add the chopped vegetables and stir-fry for 5-7 minutes until they are tender-crisp.
6. In a small bowl, whisk together the soy sauce, honey, and lemon juice.
7. Pour the sauce over the vegetables and stir-fry for another minute until everything is coated.
8. Garnish with chopped cilantro and serve hot.
- Time:
Preparation time: 15 minutes
- Cooking time: 15 minutes
Temperature:
- Medium-high heat
Serving size:
- 4 servings
Nutritional information:
- Calories: 120
- Fat: 6g
- Carbohydrates: 16g
- Fiber: 4g
- Protein: 3g
Substitutions for ingredients:
- Vegetable oil: canola oil, sunflower oil, peanut oil
- Mixed vegetables: any combination of your favorite vegetables
- Soy sauce: tamari sauce, coconut aminos
- Honey: maple syrup, agave nectar
- Lemon juice: lime juice, rice vinegar
Variations:
- Add tofu or tempeh for extra protein.
- Use different spice blends, such as garam masala or curry powder.
- Add cooked rice or noodles to make it a complete meal.
Tips and tricks:
- Cut the vegetables into similar sizes to ensure even cooking.
- Stir-fry the vegetables in batches if your wok or skillet is not large enough.
- Don't overcook the vegetables, they should be tender-crisp.
- Adjust the amount of red chili powder to your desired level of spiciness.
Storage instructions:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the stir-fry in a wok or skillet over medium heat until heated through.
Presentation ideas:
- Serve the stir-fry in a large bowl or on a platter.
- Garnish with additional cilantro or sliced green onions.
Garnishes:
- Chopped cilantro
- Sliced green onions
- Crushed peanuts or cashews
Pairings:
- Serve with steamed rice or noodles.
- Pair with a refreshing cucumber salad or coleslaw.
Suggested side dishes:
- Steamed rice
- Garlic naan bread
- Vegetable spring rolls
Troubleshooting advice:
- If the vegetables are sticking to the wok or skillet, add a splash of water or vegetable broth to loosen them up.
Food safety advice:
- Make sure to wash all vegetables thoroughly before using them.
- Use a clean cutting board and knife when preparing the vegetables.
- Cook the vegetables to an internal temperature of 165°F to ensure they are safe to eat.
Food history:
- Jira is the Hindi word for cumin, which is a common spice used in Indian cuisine.
Flavor profiles:
- This stir-fry is spicy, savory, and slightly sweet.
Serving suggestions:
- Serve the stir-fry as a main dish or as a side dish with your favorite Indian or Asian-inspired meal.
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