Although the most common vegetable preparations can also be made wok, these recipes offer the most exquisite of the oriental culinary tradition. Take note of these 4 very easy and delicious recipes.
Although wok can also be prepared recipes of the Mediterranean diet, what better way to honor this utensil than with some preparations of the oriental cuisine from which it comes? We propose four healthy, appetizing and vegetarian recipes to make in your wok.
CHEF’S TIPS AND TRICKS FOR COOKING WITH WOK
- It is important to cut the ingredients into small, homogeneous pieces so that they cook evenly. If we cut them of different sizes, we run the risk that some are too made or too raw.
- Before you start sautéing, heat the wok over medium heat. Add two tablespoons of olive and shake the container so that it is distributed on the walls. Traditionally, peanut oil is used, but any vegetable oil that tolerates the heat of cooking well and olive oil is also ideal.
- With the oil very hot (but without smoking) it is time to incorporate the food into the wok: first throw the ingredients that need more time, such as the roots, and at the last moment the most delicate, such as sprouts or leaves. It is necessary to constantly stir the food with a wooden pallet to prevent it from burning, but without removing the wok from the fire, in order to keep the temperature stable.
IDEAL FOODS FOR COOKING IN THE WOK
Almost any food can be cooked in the wok, but some ingredients give the recipes an irreplaceable touch. Discover them.
- Sesame oil. It is very aromatic and nutty flavor, ideal for dressings and sauces.
- Peanut oil. It can be used for frying, but it is more advisable to use it cold. It should be kept covered and away from light.
- Soy sauce. A condiment rich in ferments and enzymes, and good substitute for salt (although it also contains sodium). It gives a dark touch to the dishes and is added at the end of the recipe. It is also used for marinating.
- Ginger. Aromatic and spicy, it gives a characteristic flavor to vegetables and meat, and can be used fresh or dried. It is grated, chopped or cut into slices, and mixed with soy and apple cider vinegar or rice.
- Five spices. Mixture of fennel, anise, cloves, cinnamon and Sechuan pepper, it is of strong flavor and reminds of licorice. It should be used sparingly.
- Garlic. It is used in marinating or sautéing.
- Fresh and dried chilies. Both sweets and spicy ones are used, but the latter must be removed from the seeds and inner membranes.
- Chinese soybean or rice noodles. They are poured into boiling water with salt, the heat is turned off and left covered for four minutes until cooked; Then drain and mix at the end with the vegetables and soy sauce.
VEGETABLE NEMS AND SOYBEAN SPROUTS WOK
Ingredients (for 4 people):
- 8 sheets of rice pasta
- 1 small onion
- 2 small carrots
- 1 medium green pepper
- 100 g cabbage
- 1 tray of bean sprouts
- chive
- 1 glass of white wine
- 2 tablespoons olive oil
- Sunflower oil for frying
- pepper
- salt
Preparation (15’+20′ cooking):
- Clean all vegetables. Peel the onion and cut it into very small cubes or proceed it in a chopper. Peel the carrot and grate it a little thick. Seed the pepper and cut it into very thin strips. Cut the cabbage also into strips and remove the thickest trunks.
- Heat the olive oil lightly in the wok and fry the onion with a pinch of salt, once cooked add the peppers and then the carrot, cabbage and soybean sprouts. Rectify salt and pepper, add the chopped chives and reserve on a strainer to release the juice, which you must reserve.
- On a smooth surface spread a cotton cloth, place a sheet of rice paste, brush with water and fill in the central part, a little down, with vegetables. Fold it by folding the sides and bottom towards the center and roll. Perform the same operation with the rest of the wafers.
- Heat the sunflower oil in the wok and fry the rolls. In a saucepan or in the same wok place the juice of the vegetables, add a glass of white wine and let reduce; Finally, add a splash of soy sauce to taste and serve with the nems with a salad.
Nutritional information:
- Calories: 222
- Carbohydrates: 24 g
- Protein: 6 g • Fat: 8 g • Cholesterol: 24 mg.
NOODLES WITH MUSHROOMS AND SUN-DRIED TOMATOES
Ingredients (for 4 people):
- 300 g egg noodles
- 30 g rolled dried mushrooms
- 5 dried tomatoes, cut into strips
- 250 g thistle mushroom
- 250 g chanterelles
- 4 tender garlic
- 1 tablespoon chopped chives
- 2 tablespoons olive oil
- chopped parsley for garnish
- 1 stream of Port wine
- pepper and salt
Preparation (10′ + 20′ cooking):
- Cook the noodles in boiling salt water for about eight minutes. Drain and set aside.
- Place the dried mushrooms and tomatoes in a saucepan, cover with water, bring to a boil and cook without a lid and over low heat for ten minutes. Drain well and reserve the strained juice.
- Clean the rest of the mushrooms, removing the hardest stems, and chop according to size. In the wok heat the olive oil and start by sautéing the thistle mushrooms for a couple of minutes. Then add the chanterelles and salt and pepper lightly, pour a splash of port wine and then the mushrooms and tomatoes. Then add the chopped chives and the sprouts of sliced young garlic, and finally the noodles and reserved juice. Rectify salt and pepper, and garnish with a little chopped fresh parsley on top.
Variant:
This recipe is also delicious with Chinese egg noodles, which take a little less time to cook. Thistle mushrooms and chanterelles can also be replaced by a mixture of mushrooms.
Nutritional information:
- Calories: 427
- Carbohydrates: 71 g
- Protein: 15 g
- Fat: 10 g
- Cholesterol: 71 mg
DOUBLE OF SPICY BEANS WITH CAPERS AND PIQUILLO PEPPER
Ingredients (for 4 people):
- 350 g thin round green beans
- 200 g cooked small beans
- 1 tablespoon capers
- 2 pickles, sliced
- half a red onion
- 1 dried chilli
- 2 piquillo peppers
- 2 tablespoons olive oil
- 2 tablespoons chopped dill or parsley
- pepper and salt
Preparation (5′ + 10′ cooking):
- Wash the green beans and remove the tip from the stem. Blanch in boiling water with salt for three minutes, drain well, cool and set aside.
- You can leave the capers whole or finely chop them. Cut the pickles into slices and the red onion, into thin slices.
- In the wok heat the olive oil and sauté the onion with the pickle and chilli. Add the green beans and, after two minutes, the capers and beans. Sauté until temperature rises.
- Serve by sprinkling the beans with dill or parsley and add the peppers cut into strips to decorate.
Nutritional information:
- Calories: 162
- Carbohydrates: 21 g
- Protein: 8 g
- Fat: 6 g
- Cholesterol: 0 mg
SAUTÉED SWEET AND SOUR CHICKPEAS
Ingredients (for 4 people):
- 300 g cooked chickpeas
- 300 g fresh spinach
- 2 firm pears
- half a lemon
- 1 piece of fresh ginger
- 2 garlic cloves
- 60 g peeled walnuts
- 1 teaspoon whole cane sugar
- 1 tablespoon sunflower oil
- 2 tablespoons sesame oil
- 2 tablespoons apple cider vinegar
- pepper
- salt
Preparation (10’+5 cooking):
- Wash the spinach and blanch for about 30 seconds in boiling water without removing the roots. Cool, drain well and then yes, remove the roots and thickest stems.
- Peel and finely chop the garlic and ginger. Peel and discourage the pears, dice them and sprinkle with the juice of the half lemon to prevent them from oxidizing and turning brown.
- Heat the two oils in the wok, sauté the pears, add the garlic and ginger, sprinkle with a little cane sugar, pour the vinegar and then add the chopped walnuts, spinach and chickpeas. Sauté and rectify salt and pepper.
Variant:
You can cut the ginger into slices so that it can be removed easily.
Nutritional information:
- Calories: 241
- Carbohydrates: 24 g
- Protein: 8 g
- Fat: 13 g
- Cholesterol: 0 mg.
