Stir-fries
Stir frying is a fast cooking method from China. Small pieces of food are fried in a hot pan or wok with a little oil, while being stirred constantly. This technique lends itself particularly well to cooking on a budget, especially for a small household
Key points
- Stir-fries are perfect for using up small quantities of vegetables
- Even small amounts of protein add substance without significantly increasing cost
- Meals cook in just 5 to 10 minutes, once the ingredients have been prepped
The combination of stir-fried vegetables, a small amount of protein, a flavourful sauce, and a base of rice or noodles is one of the most economical complete meals.
Cabbage, carrots, onions, frozen peas, and bean sprouts are among the cheapest vegetable, and all of them stir-fry beautifully. They retain crunch, color and most of their vitamins and minerals.
Eggs, canned chickpeas, or tofu are affordable proteins that work well in stir-fries. Small amounts of diced meat will stretch across the entire pan, ending up in every bite without costing too much.
A simple sauce made from soy sauce, garlic, and a splash of vinegar or sesame oil costs almost nothing and transforms plain ingredients into a flavourful dish. A small amount of oyster sauce or hoisin sauce deepens the flavour considerably. These condiments last for months in the fridge and the cost per meal is negligible.
Serving a stir-fry over rice or noodles stretches the ingredients even further and adds substance to the meal. A portion of cooked rice or noodles costs almost nothing and doubles the volume of the dish.
Ingredients that work especially well for stir-frying:
- Cabbage: One of the cheapest vegetables available, cabbage holds up well to high heat and adds bulk and texture to any stir-fry
- Carrots: Inexpensive and long-lasting in the fridge, they add colour and a slight sweetness that balances salty sauces
- Frozen peas or edamame: without any prep they cook in seconds and add protein and colour at a very low cost
- Eggs: A two-egg scramble stirred into vegetables adds protein and richness for very little
- Soy sauce: The single most important stir-fry condiment, it lasts for months and costs very little per use
- Garlic: Fresh or jarred minced garlic is the flavour foundation of most stir-fry sauces and costs almost nothing per clove
- Dried noodles or rice: The base that turns a pan of stir-fried vegetables into a complete, filling meal
Basic steps of stir-frying:
- Cut all ingredients into small, even sizes so it cooks fast
- Pick an oil with a high smoke point like canola or peanut oil
- Cook meat or protein first, then take it out
- Cook hard vegetables (like carrots) first, then soft ones (like greens)
- Put the meat back in, pour in a cooking sauce, and toss until hot
Keys for success:
- Prep everything first, because the food will fry very fast
- Keep the heat very high
- Do not crowd the pan, or the food will steam instead of frying
A few sources for inspiration:
- 17 Stir-fry ideas by Budget Byte$
- Wok Skills 101: Stir-Frying by serious eats