Cook delicious gluten-free stir fry recipes with Helen Pengelly. Perfect for vegetarians and vegans looking for flavorful and healthy meals.
Healthy and Delicious Plant-Based Stir Fry Recipe
Cooking with Helen offers a series of step-by-step cooking videos focused on creating nutritious, healthy, and affordable recipes with dietary restrictions in mind. All recipes featured are gluten-free and vegetarian, with many also being dairy-free. With over 20 years of experience managing coeliac disease, Helen has perfected the art of modifying traditional recipes to fit her dietary needs.
In this particular recipe for Stir Fry, Helen uses a variety of ingredients including tofu, mixed vegetables, mushrooms, coconut oil, and gluten-free noodles. She emphasizes the flexibility of the recipe, encouraging viewers to substitute ingredients based on their own dietary preferences and what they have available in their pantry.
Whether you’re looking for gluten-free meal ideas, vegetarian recipes, or simply a healthy and delicious dish to enjoy, Cooking with Helen provides valuable tips and inspiration for anyone looking to elevate their home cooking game.
Sizzling Wok Magic: Helen Pengelly’s Vegan Stir Fry Extravaganza
welcome to another edition of cooking with Helen I show you quick and easy recipes don’t cost a lot to make they’re all vegetarian glue uten free and much more nutritious than b ready meals which are just full of sugar and other rubbish so today I am making a stir fry now I have been told by my kids um that I make.
A very good stir fry and it’s nothing special it’s very easy so um I I always like looking rumaging around the reduced veg bit in the supermarket and that is great for getting your your stir fry ingredients you can buy obviously the packs of the ready chopped Edge and this was actually reduced I got this in the reduced section I also got a packet of.
Carrot cauliflower and broccoli and some mushrooms which I’ve sliced or peeled them as well because they were sort of obviously by I’ve got some tofu which I have cubed and fried in some coconut oil and I’ve discovered that is is the is is the T tastiest way of doing it um or you can do it in the oven you can just put a bit of oil on it.
And soy sauce or whatever other flavorings Ginger and put that in the oven and to flavor the oil I’ve just got some chopped ginger garlic and fresh chilies now you don’t you can buy the garlic paste or and the ginger paste and you just use um chili flakes but don’t put too many in um you know you can always add more later uh because the.
Dried ones tend to be a lot hotter than the than fresh ones and of course if you don’t like it too hot you can um take the seeds out um so when you’re stir frying you need to Al have have the right sort of oil as well olive oil is not SU for um stir frying because you’re going to cook it at a very high heat and that’s why it’s great because it it’s.
Really it’s really quick and um and then I like to serve it as well you can you can you can use rice or noodles and just cook noodles you cook them according to the instruction on the packet or you can buy the noodles that are already cooked and then you can when the veg to put you just stir it in stir it in at the end so um let’s get.
Started so the oil you want as I said not olive oil so you can use vegetable oil corn oil sunflow oil or rpe seed oil which is what I’ve got and you don’t need that much just maybe if you’re using a walk it’s best then you don’t need as much oil so I just put a probably about couple of teaspoons just enough to coat the bottom of the.
Pan and then heat it up I mean unfortunately I’ve got an electric hle gas is much better for stir frying but we have to make make do and what I do it on if it’s gas it’s easy it doesn’t take long to heat up so what I do I heat it for I have it on on the highest setting for a minute and and then um that gets the oil.
Really hot so my um Dial’s got up to six I have it on on six for a minute and then I turn it down to four and um the other thing is utensils so I use a metal spoon for um for stir frying so when the oil is hot I just I’m not putting my fingers in it I just put my hand over it you you can feel when it’s hot so it’s been.
Heating up for about a minute and so I turn that down and I add the Ginger chili and garlic which I near dropped that would be good would it and then just s stir that round and fry that for about a minute now if you were topping the veg separately then You’ need to put in the veg first it.
Takes takes a longer to cook now as I said I bought this pack of um broccoli cauliflower and and carrot so I’m actually the broccoli fluides are quite big so I’m just cutting those make them a bit smaller so um yeah so start with um like the harder bedge like carrots uh.
Broccoli cauliflower whatever take that in and that smells amazing that’s smell for garlic now and then just give that a good stir turning up again cu the uh when I put the bed in it kind of stir it’s.
inil in the meantime if you’re if having noodles you can cook those at they normally only take a few minutes in in hot water May these are rice noodles so um I think yeah standing boiling water for 3 minutes so you can Spore the water in the kettle put them in a bowl leave them.
And then when the veg are ready chop them in so when the ve veg are nearly cooked you might want to add another another Chinese sauce I’ve got got this one which which is mushroom and vegetarian stir fries sauce there’s lots of different ones available obviously check that they’re glutenfree cuz a lot of.
Them them aren’t but this one is because it’s got corn starch in it instead of instead of wheat but a lot of them do contain wheat so if you’re gluten-free wheat free do make sure you check the ingredients carefully and then what I do is just put once I’ve added the sauce Stir It In and I also like to add a bit of um that soy sauce as.
Well I mean if if you don’t want to use the stir fry sauce just the the garlic the ginger chili and the soy sauce on its own it’s just plenty plenty um flavorsome and then when all that’s done all you need to do then is put in the protein of the tofu that was cubed and F in a bit of um coconut oil so just put that mix that.
In and then when my noodles are cooked I drain those stir them in and it’s ready to go to serve and then I also like to um sprinkle it with some fresh coriander or some fresh or some finely chopped spring onions or you don’t have to put anything on on the top so that’s a really quick simple healthy tasty nutritious meal and um so keep following.
Me for more cooking inspiration and don’t forget to uh subscribe if you haven’t already share with your friends spread the love and I’ll see you again on the next cooking video and also or maybe on a meditation one who knows in the meantime take care go well lots of love andjoy.
