If you're looking for a healthy and easy-to-make weeknight dinner, a prawn vegetable stir fry is a great option. Not only is it quick to prepare, but it's also packed with nutritious ingredients that will leave you feeling satisfied and energised.
To make a prawn vegetable stir fry, you'll need a few key ingredients, including prawns, vegetables, and a stir fry sauce. You can use any combination of vegetables you like, such as broccoli, peppers, onions, and carrots. For the sauce, you can either make your own using soy sauce, ginger, garlic, and other flavourings, or use a store-bought sauce for convenience.
Once you have all your ingredients ready, cooking a prawn vegetable stir fry is a breeze. Simply stir fry the vegetables and prawns in a wok or large frying pan, add the sauce, and cook until everything is heated through and the prawns are cooked. Serve with rice or noodles for a complete meal.
Key Takeaways
- A prawn vegetable stir fry is a healthy and easy-to-make weeknight dinner option.
- You can use any combination of vegetables and a homemade or store-bought stir fry sauce.
- Simply stir fry the ingredients together and serve with rice or noodles.
Ingredients and Substitutions
Essential Ingredients
To make a delicious prawn vegetable stir fry, you will need a few key ingredients. These include garlic, onion, vegetables, sesame oil, protein, soy sauce, and oyster sauce. Garlic and onion add flavour to the dish, while sesame oil provides a nutty taste. Soy sauce and oyster sauce add saltiness and umami flavour, respectively.
For the protein, prawns are the star of this dish, but you can also use tofu, chicken, or beef if you prefer. Make sure to cut the protein into small, bite-sized pieces for even cooking.
Vegetable Variations
The beauty of stir fry is that you can use any vegetables you like. Some great options for this dish include carrot, bell pepper, broccoli, snow peas, spring onions, sugar snap peas, asparagus, zucchini, mushrooms, and bok choy. You can use fresh or frozen vegetables, depending on what you have on hand.
Protein Alternatives
If you're not a fan of prawns, or if you want to switch things up, you can use tofu, chicken, or beef instead. Tofu is a great vegetarian option, while chicken and beef add heartiness to the dish. Make sure to adjust the cooking time accordingly based on the protein you choose.
Sauce Options
The sauce is what brings everything together in a stir fry. You can use a combination of soy sauce and oyster sauce, or you can switch things up with a different sauce. Some great options include hoisin sauce, sweet chilli sauce, or teriyaki sauce. You can also add a touch of honey or brown sugar for sweetness.
Preparation and Cooking
Stir Fry Technique
When making a prawn vegetable stir fry, it's important to use the right technique to ensure that your dish turns out perfectly. First, make sure that all of your ingredients are prepared and ready to go before you start cooking. This means peeling and deveining your prawns, chopping your vegetables, and mixing your stir fry sauce.
Next, heat up your wok over high heat until it starts to smoke. Add your vegetable oil and swirl it around to coat the wok. Then, add your prawns and stir fry them until they turn pink and are cooked through. Remove them from the wok and set them aside.
Cooking the Rice
While your prawns are cooking, you can start cooking your rice. Add your rice to a pot with water and bring it to a boil. Then, reduce the heat to low and let it simmer for about 18-20 minutes, or until the rice is fully cooked. Once the rice is done, remove it from the heat and let it sit for a few minutes before fluffing it with a fork.
Combining Ingredients
Once your prawns and rice are cooked, it's time to start combining your ingredients. Add your chopped vegetables to the wok and stir fry them until they're tender-crisp. Then, add your stir fry sauce and stir everything together until the sauce is heated through.
Finally, add your cooked prawns back into the wok and stir everything together until it's well combined. Serve your prawn vegetable stir fry over a bed of rice and garnish it with sliced green onions, sesame seeds, and a drizzle of toasted sesame oil.
Frequently Asked Questions
What veggies pair well with prawns in a stir fry?
You can use any veggies you like in a prawn stir fry, but some popular options include bell peppers, onions, broccoli, carrots, and snap peas. These veggies add a nice crunch and texture to the stir fry. You can also add some garlic and ginger for extra flavour.
Can you share a simple prawn and veggie stir fry sauce recipe?
Here's a simple recipe for a prawn and veggie stir fry sauce: mix together 2 tablespoons of soy sauce, 1 tablespoon of oyster sauce, 1 tablespoon of cornstarch, 1 tablespoon of brown sugar, and 1/2 cup of water. Add this sauce to your stir fry towards the end of cooking to allow it to thicken and coat the veggies and prawns.
What's the best way to stir fry prawns without overcooking them?
The key to stir frying prawns is to cook them quickly over high heat. Make sure your pan or wok is hot before adding the prawns, and cook them for no more than 2-3 minutes. Overcooking prawns can make them tough and rubbery, so keep an eye on them while cooking.
Should I boil the vegetables before tossing them into a stir fry?
No, you don't need to boil the vegetables before stir frying them. Simply chop them into bite-sized pieces and add them to your pan or wok with some oil. Stir fry them for a few minutes until they are tender-crisp.
How do I incorporate noodles into a prawn and vegetable stir fry?
You can add cooked noodles to your stir fry towards the end of cooking. Cook the noodles separately according to package instructions, then drain and rinse them with cold water. Add them to your stir fry along with the sauce and toss everything together until well combined.
What are the top tips for achieving the perfect stir fry with vegetables?
Here are some tips for achieving the perfect stir fry with vegetables:
- Make sure your pan or wok is hot before adding the oil and veggies.
- Cut your veggies into similar-sized pieces for even cooking.
- Don't overcrowd the pan - cook in batches if necessary.
- Add garlic and ginger for extra flavour.
- Use a simple sauce to enhance the flavours of the veggies and prawns.