Stir-fried salads are a fantastic way to enjoy a healthy and delicious meal that is both warm and satisfying. Originating from Asian cuisine, stir-frying is a quick cooking method that preserves the nutrients and flavors of the vegetables. This “Warm Stir Fried Salad” is a perfect combination of vibrant vegetables, savory flavors, and a delightful warm touch that makes it a great dish for any time of the year. Whether you’re looking for a nutritious lunch or a light dinner, this recipe will surely become a favorite. Plus, we’ll answer some common questions like “How do you keep stir fry warm?” and “Do you eat stir fry hot or cold?”
Ingredients
For this delicious warm stir fried salad, you’ll need the following ingredients:
- 2 tablespoons olive oil
- 1 clove garlic, minced
- 1-inch piece of ginger, minced
- 1 red bell pepper, julienned
- 1 yellow bell pepper, julienned
- 1 small broccoli head, cut into florets
- 1 cup snap peas
- 2 carrots, thinly sliced
- 1 small red onion, thinly sliced
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach
- 1 tablespoon soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- Salt and pepper to taste
- Optional: 1 tablespoon mayonnaise (for a creamy variation)
Instructions
Step 1: Prepare the Vegetables
Start by washing all your vegetables thoroughly. Slice the bell peppers into thin strips, cut the broccoli into small florets, slice the carrots and red onion thinly, and halve the cherry tomatoes. This step is crucial as having all your ingredients ready will make the stir-frying process smooth and quick.
Step 2: Heat the Pan
In a large skillet or wok, heat the olive oil over medium-high heat. Once the oil is hot, add the minced garlic and ginger. Stir-fry for about 1 minute until fragrant. Be careful not to burn them as they can turn bitter.
Step 3: Add the Vegetables
Add the red and yellow bell peppers, broccoli florets, snap peas, carrots, and red onion to the pan. Stir-fry for about 5-7 minutes, stirring continuously until the vegetables are tender but still crisp. This ensures that they retain their vibrant colors and nutrients.
Step 4: Add the Spinach and Tomatoes
Add the cherry tomatoes and baby spinach to the pan. Stir-fry for an additional 2-3 minutes until the spinach is wilted and the tomatoes are slightly softened.
Step 5: Season the Salad
Season the vegetables with soy sauce, rice vinegar, sesame oil, salt, and pepper. Stir well to combine all the flavors. If you want a creamy variation, add a tablespoon of mayonnaise at this stage and mix it thoroughly with the vegetables.
Step 6: Serve Immediately
Transfer the warm stir fried salad to a serving bowl. For an extra touch, you can garnish with some sesame seeds or chopped fresh herbs like cilantro or parsley.
Tips and Variations
Tips
- How do you keep stir fry warm? To keep your stir fry warm, cover the pan with a lid and reduce the heat to the lowest setting. This will maintain the heat without overcooking the vegetables. Alternatively, you can transfer the stir fry to a preheated oven set at the lowest temperature (around 170°F or 75°C) until you’re ready to serve.
- Do you eat stir fry hot or cold? Stir fry is best enjoyed hot, right off the pan, to fully appreciate the textures and flavors. However, it can also be served cold as a refreshing salad, especially during warmer months.
Variations
- Vegetable Stir Fry Salad: You can customize the vegetables based on what you have available or your personal preferences. Try adding mushrooms, zucchini, or green beans for a different twist.
- Warm Stir Fried Salad with Mayonnaise: For a creamy and tangy variation, mix a tablespoon of mayonnaise into the stir fry at the end. This adds a unique flavor that pairs well with the vegetables.
- Stir Fry Salad Recipe: If you prefer a cold version, allow the stir fry to cool completely and then toss it with some fresh greens like lettuce or arugula.
- Cold Stir Fry Salad: To make a cold stir fry salad, prepare the stir fry as usual, let it cool, and then refrigerate it for at least an hour. Serve it chilled for a refreshing meal.
Nutritional Information
Here’s the basic nutritional information per serving of this warm stir fried salad (based on four servings):
- Calories: 150
- Protein: 4g
- Carbohydrates: 18g
- Dietary Fiber: 5g
- Sugars: 8g
- Fat: 7g
- Saturated Fat: 1g
- Sodium: 400mg
- Vitamin A: 120% DV
- Vitamin C: 150% DV
- Calcium: 6% DV
- Iron: 10% DV
This nutritional information is an estimate and can vary based on the specific ingredients and quantities used.
Conclusion
This Warm Stir Fried Salad is not only a quick and easy meal but also a nutritious and delicious option for any day of the week. The combination of fresh vegetables, savory seasonings, and the optional creamy touch of mayonnaise makes it a versatile dish that can be enjoyed hot or cold. Give this recipe a try, and don’t forget to experiment with different vegetables and variations to suit your taste.