This raw vegetable recipe is one of my stand-by dinners when I just want a whole bunch of vegetables. It's very quick if you don't need the grains, and so satisfying with the salty tamari. If you like to eat raw food, this is one of my healthy vegan recipes that is easily made 100% raw.
Prep time: 10 minutes
Cooking Time: 20-30 minutes
Time from start to eating: 30-40 minutes
Makes enough for 2 large servings.
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This transcription will have some mistakes because it is partially automated.
Hello and welcome to Freshly Served, the healthy vegan cooking show. I’m Heather and tonight we’re gonna make one of my favorite dishes I call it raw stir fry which is kind of an oxymoron but what it is- is I put some vegetables together in the style of a stir fry like in a stir fry sauce I serve it over some grains and the only difference is I don’t actually cook it.
So what I do with the vegetables instead because I’m gonna use are zucchini, mushrooms, bok choy and tomato and zucchini I don’t know about you but most people don’t really like this raw, I don’t! The texture is very different when its cook, it gets nice and soft.
What we’re gonna do instead of cook it, is actually soften it with salt and by shaking it. And I’ve showed this a few times with mushrooms but I thought I would show it together with some zucchini.
All you do is put them on a bowl, you can see my slice mushrooms here and some soy zucchini here and you wanna do fairly thin slices because it takes lees time for them to actually wilt.
Then what we’re gonna do is sprinkle some sea salt on here and I’m gonna marinate them in some tamari which is a fermented soy sauce. So the salt and the tamari in here I’ll put a lid on this dish and shake it up.
It’s kind of funny you can get your frustrations out. Make sure the vegetables get coated in the tamari and the salt because that will be is what causing them to wilt and get soft like they would when they’re cook.
It’s the salt that helps to break down the cell wall and tamari has quite a bit of salt in it as well. So leave those to sit and they’ll take about – if you leave them about 20 minutes they will be really nice and soft.
Alright! These guys have been going for around 20 minutes and if you pick out a piece of zucchini you can see it has definitely softened. It won’t get as soft as if you would cook it but its pretty good and the longer you leave it, the more often you shake it, the softer it will get.
So I’m gonna leave those for a bit more while I work on the bok choy which you can see over here is nice and green. All I’m gonna do here is sprinkle a bit of sea salt on top and massage it like so.
These white bits won’t really massage and they are nice to stay crunchy. They’re kind of a texture of celery but they don’t have that really bitter celery taste. They’re a bit sweeter.
I’m not doing anything with the tomato because I like it nice and fresh but you can if you want to. Same thing, just toss it in with the zucchini and the mushrooms after they soften a bit, toss them around, get them nice and coated in the tamari and they will soften up a little bit.
Now for the sauce I’m going to use some untoasted sesame oil, some toasted sesame oil so if you’re going for 100% raw toasted sesame oil can’t do it and tamari is often cooked.
If you want to do a 100% raw sauce on this I would suggest probably a nut sauce, just take some raw nuts or seeds, blend them up. You can’t use nut butters because those are usually roasted.
And then just make a sauce with some of your ground nuts or seeds, some sesame oil and maybe a little bit of miso if your miso is raw. Anyway, mix this dressing up together.
You can add the wilted bok choy to your zucchini and mushrooms, along with the tomato. We’ll pour this dressing over it and give it a toss.
This is a very simple meal, doesn’t take long to do and its very light so if you had a heavy lunch like Phil and I had a big lunch today, really nice.
Basically like a big salad but it’s wilted so it’s nice and soft in the mouth and then you can serve this over a cooked grain. Quinoa is excellent or rice like I’m doing tonight and if you want to do a 100% raw you could sprouts some quinoa and I put directions in the recipe for that if you want to do it.
So there we go! Healthy vegan raw stir fry!