This is a great dish for those who are transitioning to a plant-based diet or for those who are just trying to avoid the hormones and antibiotics found in chicken nowadays. Stir frying is a Chinese method of sautéing or cooking food in a wok–a bowl shaped frying pan–very quickly over high heat while stirring it. Chicken-vegetable stir-fry is very easy to prepare and can be served with white or brown rice, farro, quinoa or even Asian noodles. There are many meatless chicken alternatives–soy-based and soy-free–available at health food stores and even many large grocery stores around the country carry at least one or two options. You will find grilled, pre-fried, and marinated meatless chicken alternatives. Find your favorite chicken substitute, get some fresh vegetables, and prepare to enjoy a delicious and substantial vegan Asian meal!
- Meatless ‘chicken’ (Quorn, Lightlife, Gardein, Life Foods, or other)
- Garlic and onion (to increase garlic’s nutritional value and healing properties, mash, mince or dice the garlic cloves and let them sit for 10 minutes before cooking)
- Chopped or sliced vegetables of your choice: bell peppers, ginger, carrots, celery, water chestnuts, broccoli, mushrooms, green beans, cabbage, bean sprouts, spinach, etc.
- Soy Sauce
- Optional: Asian sauce of your choice: vegetarian hoisin sauce, sweet and sour, mushroom stir-fry sauce, or other.
- Sriracha sauce and/or red chili (if you like it spicy)
- Steamed rice
- Make your rice in advance, the stir fry will only take a few minutes to cook. In a medium pot on high heat add the rice and the water. The ratio for white rice is 1.5 to 1 (1 ½ cups of water for 1 cup of rice) and it takes about 15 to 20 minutes to be ready. If you are making brown rice, the ratio is 2 to 1 (2 cups of water for 1 cup of brown rice), and it takes about 30 to 40 minutes to be ready. When the water begins to boil, cover the pot and reduce heat.
- For the stir-fry, place your wok or frying pan on high heat and add some oil (if you want to avoid the oil, you can use water and soy sauce). It is very important that the oil is as hot as you can get it before you start adding your ingredients. Note: remember that the idea is to flash fry the vegetables so they become slightly tender but stay crisp and fresh.
- Add diced garlic to the wok and stir-fry for 30 seconds. You can also add some shredded ginger at this time. Add your vegetables to the wok and stir fry for 2 minutes. Add vegetarian chicken, chili flakes and ground pepper. Mix well.
- Finally, add a few squirts of soy sauce and Asian sauce, such as vegetarian hoisin sauce, sweet and sour, or mushroom stir-fry sauce, and stir fry for 5 minutes or until vegetables look crisp but tender.
- Serve rice topped with your chicken-vegetable stir-fry. Garnish with diced green onions and chopped cilantro. Serve with Sriracha and soy sauce.
- Also try the Vegetable Stir-fry, with steamed rice or noodles and tofu.