Ayurvedic Stir Fry

 

This is an Ayurvedic take on stir fry. What may stand out is that this recipe is not fast, nor cooked on high heat; two things you may associate with stir fry.

First, we suggest using medium heat and taking the time to let the pan heat up slowly. This actually provides a more even, sustained heat while preserving the prana in the food.

Second, you can enjoy the same vibrant flavor with a firm texture by allowing the vegetables to cook slowly. In Ayurveda we understand that how you cook something is just as important as the ingredients you use.

To ensure balance as well as satisfaction, choose one augmenting vegetable and one extractive vegetable. Use this recipe when building a Balance Bowl. When combined with spices, a whole grain and a legume, you can incorporate all six tastes: sweet, salty, sour, pungent, bitter, astringent.

This recipe uses zucchini, carrot and collard greens. Other augmenting and extractive combinations would be carrot and asparagus, sweet fennel and bok choy, parsnip and kale, beets and cauliflower. 

Need a quick reminder? Check out the augmenting and extractive food guide.

Augmenting and Extractive

SERVES: 2

PREPARATION TIME: 15 minutes

You'll need:

  • 1 tbsp ghee

  • 1 tsp finely chopped fresh ginger

  • 2 tsp lightly ground coriander seeds

  • 2 tsp lightly ground fennel seeds

  • 2 dry curry leaves

  • 2 carrots, cut into long thin strips

  • ½ zucchini, cut into long thin strips

  • 2 handfuls ribbon cut collard greens or chard

  • ½ tsp mineral salt

  • splash of water

  • 1 tbsp chopped fresh coriander leaves 

  • a squeeze of lime

Here's how:

Preheat a cast iron or stainless steel pan slowly for ten minutes.

  1. Warm the ghee and toast the seeds, ginger and curry leaves with the salt until the aroma comes up.

  2. On medium heat, add in the carrots and the zucchini and sauté for 3 minutes continuously moving them. Notice how the color is changing slightly.

  3. Add in the greens and continue to stir fry for a couple of minutes.

  4. Add water and cover the pan for a couple more minutes. 

  5. When ready add the fresh herbs and a squeeze of lime.

  6. Turn off the heat and let the vegetables continue to cook for 5 minutes with the lid on.

Tips & substitutions:

This is a basic recipe to demonstrate the stir fry principles. There are endless ways to put it together. Here are some suggestions:

  • Try mixing together a tablespoon of tahini with the splash of water.

Visit our Ayurveda Lifestyle page for kitchen essentials

 
Lunch | DinnerHale PuleGhee, Augmenting food, Extractive foodComment