Vegetarian Stir-Fried Three Crisps

Vegetables are an essential food in our diet, vegetables are rich in vitamins, and eating vegetables in moderation in the diet is good for our health. The name of this dish is vegetarian stir-fried three crisps. The main ingredients are three kinds of vegetables with a crispy texture: carrots, potatoes, and green peppers. The rich color combination makes this dish healthy and beautiful. This Chinese vegetarian stir-fry gets its flavor, and additional nutrients, from commonly used ingredients in Chinese cuisine: ginger, garlic, and green onions.

Nutritional benefits of vegetarian stir-fried three crisps recipe

Each serving of this Chinese vegetarian stir-fry is rich in Vitamin A, and also has Vitamin C, Potassium, and some protein. We dry-blanch the vegetables using warm oil. This is not deep-frying, it is blanching, and it brings out the flavor and colors in the vegetables. If you prefer, you can wet-blanch with water. This reduces the cost and the fats from the oil, but it also leeches nutrients from the vegetables.

Alternatively, you can use a bamboo steamer to blanch the vegetables with steam. This usually takes a little longer, about 1.5 times the time required for blanching in water.

Why do we blanch the vegetables?

Blanching the vegetables reduces the amount of time they must be exposed to high heat in the wok during the stir-fry phase. This is how we get tasty, crispy vegetables that are not overcooked or burned. Blanching also makes the vegetables more digestible, and it kills any pathogens such as E. Coli and Salmonella on the surface of the vegetables.

Blanching for too long will make the vegetables soft and mushy. Not blanching at all will require longer stir-fry time and the vegetables will lose some of their crispy texture and start to become soggy.

Blanching is also an important first step when canning or freezing vegetables for long term storage. This breaks down some of the enzymes in the flesh of the vegetables, but also stabilizes the nutrients. Over time, oxidation will reduce the potency of the nutrients in the vegetables, and blanching helps prevent this.

Vegetarian Stir-Fried Three Crisps

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Vegetables are an essential food in our diet, vegetables are rich in vitamins, and eating vegetables in moderation in the diet is good for our health. The name of this dish is vegetarian stir-fried three crisps. It is mainly made from 3 kinds of vegetables with a crispy texture. We use carrots, potatoes, green peppers. The rich color combination makes this dish healthy and beautiful.

We use warm oil to blanch the vegetables before stir-frying. This brings out the color and flavor. Alternatively, you can blanch them in water, but water blanching leeches nutrients from the vegetables.

4 from 2 votes

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Prep Time 20 minutes mins

Cook Time 10 minutes mins

Total Time 30 minutes mins

Course Main Course, Side Dish

Cuisine Chinese cuisine, Chinese Home Cooking

Servings 2

Calories 190 kcal

Equipment

• 1 wok
• 1 sharp kitchen knife
• 1 wok spatula
• 1 heat safe container for hot oil
• 1 wire kitchen strainer or slotted spoon

Ingredients

 

US CustomaryMetric

 

1x2x3x

• 1 potato about 200g or 7 oz.
• 100 g carrots
• 1 green pepper Anaheim pepper
• 5 g ginger
• 2 cloves garlic
• 1 green onion
• 3 ml salt
• 2 ml sugar, white (granulated)
• 4 ml light soy sauce
• 15 ml cooking oil

Instructions

 

• Prepare the ingredients you need, peel and wash the potatoes and carrots.
  
• Cut the carrots and potatoes into shreds, Julienne style, then wash them with water and soak them in clean water.
  1 potato, 100 g carrots
  
• Cut the green pepper into shreds. Slice the ginger and garlic and chop the green onion into 1.5 inch segments.
  1 green pepper, 5 g ginger, 2 cloves garlic, 1 green onion
  

Dry-blanch the vegetables:

• Fill your wok ⅓ of the way with oil and heat to 120° C (248° F).
• Drain the carrots and potatoes, make sure they are dry, then put them in the warm oil and stir for 3-5 seconds. Next, then add the green peppers, and remove after 2 seconds. Drain the oil to a heat-proof container.
  1 potato, 100 g carrots, 1 green pepper
  

Stir fry to finish:

• Heat the wok, add 15 ml oil (1 tbsp) and add the ginger and garlic to stir-fry until fragrant. Then add the blanched vegetables and stir-fry to combine.
  5 g ginger, 15 ml cooking oil, 2 cloves garlic
  
• Add the soy sauce and sugar, stir-fry to combine, test the flavor and season to taste with salt. Add the green onions and stir-fry for 3 seconds, then transfer to a plate.
  3 ml salt, 2 ml sugar, white (granulated), 4 ml light soy sauce, 1 green onion
  
• Serve.
  

Notes

• Soaking potatoes and carrots in water is to avoid oxidation from their direct contact with air.
• The preliminary blanching of vegetables with hot oil is to make the color of the vegetables more beautiful, and at the same time to release their own flavor more. Dry-blanching with oil does this without leaching the nutrients like water blanching.
• This dish doesn’t need to be heated for too long because we need to retain the crispy taste of the vegetables themselves. If the potatoes or carrots are already tender by the time you taste them, it’s taking too long to heat up.

Nutrition

Calories: 190kcalCarbohydrates: 29gProtein: 4gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.03gSodium: 872mgPotassium: 756mgFiber: 5gSugar: 6gVitamin A: 8635IUVitamin C: 74mgCalcium: 46mgIron: 1mg

Keyword carrots, garlic, ginger, potatoes, salt, scallions, soy sauce, light, sugar, white

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