Stir Fried Bean Sprouts with Prawns and Vegetables

Variations on this dish appear all over SE Asia, but this is the version I used to get in the hawker centres in Singapore.

It would be possible just to throw all the ingredients into the wok. However I am using the assembly method here which involves three separate stir-frying sessions. The advantage of this method is that: the wok can be kept hotter; it is easier to ensure all ingredients are cooked perfectly and seasoning can be done along the cooking process, not just at the end. This means less sodium in total.

Ingredients

150g Mushrooms (Chopped)

I green pepper (Chopped)

I large red chilli (deseeded and finely chopped)

2 spring onions (finely chopped)

3 cloves garlic

200g Beans sprouts

100g prawns (see note for vegetarian option)

2 tsp corn starch dissolved in a little water

Oil (Sesame, ground nut or coconut)

Soy sauce

Oyster sauce (see note for vegetarian option)

Rice wine (or any Chinese cooking wine)

White pepper

Method

1.     Heat a little oil in a wok. When very hot, stir fry the prawns with a little of the spring onion. When starting to brown, remove from the wok, place in a bowl and season with oyster sauce.

2.     Next stir fry the vegetables (chilies, mushrooms, peppers, garlic and spring onion) in a very hot work with just a little oil. As the vegetables are starting to soften, remove from the heat and place in a bowl. Season with a little soy sauce.

3.      Heat up the wok again with a little oil. Once very hot, add the bean sprouts, stir fry around one minute then add a dash of rice wine. Add the prawns and vegetables and a little more soy and oyster sauce. Add the dissolved corn starch and just enough water to provide a good sauce. Boil vigorously for another minute or two until the sauce thickens

4.     Taste and add extra seasoning if necessary. Sprinkle with white pepper and serve hot with rice.

Notes

For the vegetarian option, replace the prawns with firm tofu. Cut the tofu into bite size pieces and stir fry in a non-stick frying pan until golden brown. Place into a bowl and season with vegetarian oyster sauce or mushroom sauce. Then add to the wok towards the end of cooking.

Roasted cashews are also delicious in place of the prawns.

Red Lentil and Vegetable Soup (Middle Eastern)

This soup is a variation of red lentil and broccoli soup but with extra flavours, textures and colours. It is 100% vegetarian, delicious and scandalously healthy.

Ingredients

Basics

2 cups red lentils

3 cloves garlic

1 tbsp olive oil

Vegetable stock (about 500 cl)

2 cups coriander leaves (roughly chopped)

Harissa sauce.

Vegetables (all should be chopped or diced)

2 tomatoes

2 spring onions

1 carrot

6 asparagus sticks

1 green pepper

(You can experiment with other combinations of vegetables but this selection gives a good balance of flavours, textures and colours.)

Spices

2 tsp coriander seeds

2 tsp  cumin seeds

1 tsp black pepper seeds

1 stick cinamon

Method

1.     Wash the lentils and remove any stones

2.     Place the lentils in a pot with the vegetable stock and simmer for 40 minutes (stirring occasionally and adding more stock if needed)

3.     Dry roast the cumin, coriander and pepper seeds and then grind them into a paste with the garlic and one cup of coriander leaves (using a pestle and mortar). Then fry in olive oil for 1 - 2 minutes. Once golden, add to the lentils. Also add the tomatoes to the lentils and cook for another 5 minutes.

4.     At this point, to obtain a smoother texture you may blend some or all of the lentils.

5.     Add the cinnamon stick and the harder vegetables (carrot and asparagus) and cook for another 5 – 6 minutes.

6.     Add the softer vegetables (spring onion and green pepper) and cook for another 5 – 6 minutes

7.     Serve with the coriander on top and harrisa sauce on the side.

Serves 4 as a starter or 2 as a main course.

Vegetable Tagine

Ingredients

Vegetables:

1 onion (diced)

2 cloves of garlic (thinly sliced)

1 carrot (diced)

2 ripe tomatoes

1 red pepper (diced)

1 green pepper (diced)

4 sticks of asparagus (sliced diagonally)

cup of broccoli (bite size pieces)

1 large red chilli (thinly sliced)

(You can choose, other vegetables such as aubergine, pumpkin, green beans, cauliflower, etc. Try to get a good mix of colours!)

Optional vegetables added towards the end of cooking:

Cup of chick peas (canned is ok but better to use dried, soaked overnight and cooked for an hour),

Cup of sweet corn (canned)

Cup of frozen peas

Spices:

1 tsp cumin seeds,

1 tsp smoked paprika,

1 cinnamon stick,

Quarter of a whole nutmeg freshly grated,

1 tsp turmeric

Black pepper

Other ingredients:

Salt,

Pinch of brown sugar,

Couscous,

Cup of herbs fresh chopped (choose a combination from coriander, parsley and mint)

Vegetable stock (about 1 litre)

Olive oil (3 -4 tsps)

Method

1. Fry the harder vegetables (onion, asparagus, and carrot ) with the cumin seeds for a few minutes in olive oil until starting to turn golden. (Use a tagine or a heavy saucepan with a lid)
2. Add the softer vegetables: peppers, garlic, broccoli, tomatoes and chilli and continue to fry for 2 more minutes
3. Add stock, turmeric, paprika, nutmeg and cinnamon. Simmer covered for 10 minutes.
4. Add some stock to the couscous, just enough to cover it.  Add a dash of olive oil, stir with a fork and set aside.
5. Add the optional vegetables (sweet corn, green peas, chick peas), sugar, salt and pepper (add more stock if needed). Cook for another 5 minutes.
6. Serve the vegetables in bowls, topped with the herbs and with couscous and harissa on the side.

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