Stir-frying is both healthy and nutritious, all you need is a wok or a good pan, some fresh veggies along with a good sauce and a little bit of your time ? In this recipe I’ve used luffa’s (loofahs and in Hindi teroo…y) paired bok choy. Adding texture, I’ve included red peppers and a generous amount of sprouts and a final sprinkling of roasted crushed peanuts for crunch and flavour.
Luffa a.k.a Terroy
Preparation: 10 mins Cooking time: 15 minutes including rice mins Serves: 2-4
1 cup (250ml) sushi rice or sticky rice
2 Tbsp peanut oil
1 tsp (5ml) garlic finely chopped
1 tsp (5ml) finely sliced into matchsticks
1-2 dried red chillies
1 off 220g luffa a.k.a teroo(y) (peeled & cut into 1cm disks)
1 small red pepper deseeded and cubed
4 medium bok choy bulb (trim ends of bok choy, separate the leaves and thoroughly rinse out)
2 generous handfuls of mung sprouts
2 Tbsp (30ml) soy sauce
1 Tbsp (15ml) rice vinegar
¼ tsp brown sugar
¼ tsp white pepper
Season with salt
¼ (60ml) cup roasted peanuts roughly chopped
Let’s cook ?
Boil rice as per the instructions on the pack – once cooked keep aside.
Heat up wok until very hot
Add oil, garlic, ginger and chilli fry for a few seconds
Toss in luffa’s and red peppers – stir-fry for 3-4 minutes
Add the bok choy and sprouts – stir fry for 1 minute
Combine soy sauce, rice vinegar, brown sugar and pepper in a small bowl. Add the soy mixture to the vegetable and stir fry for 1 minute. Turn of the heat
Taste test for salt – adjust accordingly
Garnish with peanuts and serve along with rice