Vegetable stir fry is your gateway to an awesome life. Drizzle coconut-tahini sauce on top!
Stir fry has been one of my favorite meals since the days of OshKosh B’gosh. I have a picture of myself wearing OshKosh overalls eating stir fry when I was four. This is an un-truth. Don’t believe it. The point is, stir fry is one of my go-est to-est meals, and it simply never gets old. It’s timeless. Like OshKosh.
In the realm of no-brainers, stir fry…has…no…brain? Hmm…What I mean to say is, stir fry is a no-brainer. It’s easy, you can throw a huge array of vegetables into it, and it can be made in less than an hour. Plus, you can play around with sauces, which is a blast and a half. Which brings me to my next point. Oh. My. Gawwwwwl! The tahini coconut sauce I made for this stir fry was off the chaaaaaaaaaaain-saw! I wanted to date myself after I made it.
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Ego check on aisle three please…ego check on aisle three.
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I had never made any sort of coconut-y sauce for stir fry before (probably because I would dub a coconut-y stir fry as curry…), nor had I used tahini for stir fry. Out of a stroke of what-should-I-put-on-this-stir-fry, I combined coconut milk, tahini, and liquid aminos, and humditty dum, it. just. worked. I may have drank it. I did drink it. I drank all the sauce.
I know what you’re thinking. Coconut milk? On top of stir fry? I was skeptical, myself, on that decision. But I ended up loving it, and now I do the coconut-tahini drizzle (chug) like nnnnnnnnnnnnewwwwwboddy’s biznatch!
Are you new to stir frying? Have I got tips for you!
- DO choose hearty vegetables, like cauliflower, broccoli, green beans, potatoes, onion, and peppers, turnips, parsnips, carrots, etc.
- DO use a high-temperature cooking oil such as sesame, grapeseed, or coconut oil.
- DO stir fry all the veggies individually OR sauté them together (for this recipe, I chose the sauté-‘em-all-together approach). Which works best for you? Sometimes it’s a solo veggie day, sometimes it’s a communal veggie day.
- DO use liquid aminos in place of soy sauce. Soy isn’t that stellar of a thing for your holy temple. If you can replace it with liquid aminos, do so. Liquid aminos is still derived from soy, but it contains 16 essential amino acids and is a higher-quality product. I used coconut liquid aminos in order to dodge the soy altogether.
- DO use fresh ginger! Peeling and grating fresh ginger and adding it to your stir fry is both deeeelicious and nutritious.
- DO use fish sauce! If you’re unsure or weirded out by fish sauce, don’t be. It adds to the flavor in a wonderful way. Just be careful with how much you use, because it’s salty.
- DO add meat! I love meat-infested vegetable stir frys. That may have come out wrong. Anyway. If you’re a meat eater, add chicken, beef, pork, or shrimp to this tasty meal.
- DO make your own sauce! You can use an array of flavorful ingredients, such as ginger, lemongrass, chilies, garlic, fish sauce, liquid aminos, ground cumin, etc. in order to whip up all sorts of flavors. We’re going for a sauce that is salty/spicy/tangy/sweet and any combination thereof.
- DON’T use store-bought sugar/high fructose corn syrup-ridden sauces (like teriyaki sauce). Yes they taste great. No they’re not good for you. Yes, you can make sauce on your own.
- DON’T over-cook your vegetables. A good stir fry should includes vegetables that are cooked just right. You want them crispy, not mushy. Be ever-present while you’re stir frying so as not to turn your veggies to mush.
- DO serve over rice, noodles, or quinoa. YUM!
P.S. Only 5 days until Delicious Probiotic Drinks is OFFICIALLY released!!
Vegetable Stir Fry with Coconut-Tahini Sauce
A delicious and nutritious vegan stir fry recipe, this Vegetable Stir Fry with Coconut-Tahini Sauce is loaded with flavor and color.
For the Tahini Coconut Sauce
- 1 cup full-fat canned coconut milk
- ½ cup tahini
- ¼ cup + 1 tablespoon liquid aminos*
- ¼ teaspoon kosher salt
For the Vegetable Stir Fry:
- 3 tablespoons sesame oil
- 1 red onion, chopped
- 1 head cauliflower, chopped into florets
- 1 red bell pepper, chopped
- 4 cups green beans, trimmed and chopped
- 2 yellow squash, chopped
- 10 cloves garlic, minced
- 1/3 cup liquid aminos*
- ½ teaspoon kosher salt or to taste
To prepare the coconut tahini sauce:
- Add all ingredients for the sauce to a blender and blend until smooth. Place sauce in the refrigerator until you’re ready to use it so that it can thicken back up.
To prepare the stir fry:
- In a large wok, heat the sesame oil to medium-high.
- Add the red onion to the hot pan and sauté 2 minutes, stirring frequently.
- Add the cauliflower and continue stirring and sautéing until cauliflower begins to show some color, about 4 minutes.
- Add the green beans, red bell pepper, garlic, liquid aminos, and salt and continue to sauté, stirring frequently, until all vegetables are cooked to desired level of doneness. In order to speed up the process, decrease the heat slightly, cover the wok and allow the vegetables to steam for a few minutes.
- Serve with desired amount of tahini coconut sauce and cooked wild rice (or brown rice)
As an alternative to the instructions above, you can sauté each vegetable individually, pouring the vegetable into a serving bowl as it finishes cooking. This may speed up the process slightly and will ensure each vegetable is cooked to your preferred level of doneness * You can replace the liquid aminos with low-sodium soy sauce.
Nutrition InformationServing Size 1 grams
Amount Per Serving Unsaturated Fat 0g
Wednesday 28th of May 2014
I was just wondering do you heat the sauce up?
Heather @ Kiss My Broccoli
Friday 31st of January 2014
Girl, you slay me! I am UBER behind in your posts so I'm pulling up to the RR and camping out for a little while...hope you don't mind. Though I may get a bit hungry...and I'm thinking it wouldn't take much convincing to get me to take a straw to that coconut tahini! Mmm! Good to know about the fish sauce...a coworker and I were talking just the other day about what it was and if it was essential to Asian dishes. I'll have to show her this!
Omg, OshKosh B'gosh!! Those overalls were the shiznit weren't they? I think I had like 5! Lol
Taylor @ FoodFaithFitness
Friday 31st of January 2014
That coconut tahini sauce is GENIUS girl! I love me some stir fries. We probably ate it together in our OshKosh B'gosh. Also, another un truth. Whatever. This stir fry. My facial hole needs it. Like for breakfast, cause its 7 am right now. Is that weird? I don't care. I want all the stir fry. And all the sauce. Maybe it will be good in oatmeal. Doin' it.
Bianca @ Confessions of a Chocoholic
Thursday 30th of January 2014
I would be all over that coconut sauce too! Looks delicious!
Kathy @ Olives & Garlic
Thursday 30th of January 2014
I always wonder what sauce to use with stir fry's. Love this recipe. Can't wait to try it.