Healthy Vegetable Stir-fry

The weather’s getting nicer outside and that means that many people have started their gardening. In the Hmong-American culture, gardening is a large part of many older Hmong people’s daily summer routine. This article by Young Kim details Hmong-American farming from a unique perspective.

Gardening helps keep the older Hmong generation active, provides abundant vegetables, and brings back good memories of their traditional farming practices in Laos/Thailand. For many, they have continued to grow traditional crops such as mustard greens, bok choy, and corn. Additionally, they have adopted non-traditional crops as well. Some of these are zucchinis, yellow squash, and bell peppers which I will be using to make a veggie stir-fry for this blog post.

The beauty of this veggie stir-fry dish is that it is both healthy and easy to make. Total prepping and cooking time is between 15-20 minutes, which is great for individuals with a busy schedule like me. Let’s get started, shall we?

Meet the Main Ingredients

prepared vegetables

Ingredients List:

Preparation

  • (Optional) Skin zucchini and yellow squash to create a striped design as I did for this blog
  • Chop up vegetables

Cooking Instructions

cooking vegetables

  1. Lightly spray cooking pan with vegetable oil spray
  2. Put on high heat on stove top
  3. Add in the chopped up vegetables
  4. Cook until veggies start to soften
  5. Add 1 tbsp salt
  6. Add sauces and black pepper
  7. Cook for approximately 5-8 minutes total or until veggies are soft

cooked stir fry

Presentation: Healthy Vegetable Stir-fry

healthy vegetable stir fry

  • Scoop some stir-fry onto a plate
  • Add a side of rice
  • Garnish with a sprinkle of chopped green onion

Alternatives

  • If you don’t like the sauce flavor, try making it with just salt and pepper
  • Try other veggies such as mushrooms, broccoli, or even tomatoes
  • Add meat in for some protein and a little texture

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