·STIR�FRIED· VEGETABLES

Stir-frying is a wonderfully quick way of turning ingredients which might otherwise be bland into a dish with zest and interest. This is achieved partlywith flavourings, notably ginger and soy sauce, and also by very swift cooking, which especially suits vegetables because they retain not only their original crispness but a relatively high proportion of nutrients too.

The basic technique is to chop the ingredients very small and fry them for a matter of minutes over high heat, stirring continuously to ensure even cooking. Non-liquid flavourings are put into the pan firstso that their flavour is imparted to the oil; items are then added in order of cooking time - that is, those needing longestareadded first-and soy sauce stirred in at the very end. Rice can be served separately so that the ingredients actas a sauce, or it may be mixed with them as part of the dish. .

Most vegetables can be cooked in this way. Those which cannot include peas and podded beans, sea-kale beet (as opposed to spinach) and, rather obviously, tomatoes. Most also take 2-3 minutes to fry but some, such as aubergines, peppers, cabbage, cauliflower and broccoli, take longer. The last three are more successful if boiled briefly first (cabbage fried long enough to be tender tends to bum). A selection of 3 or 4 vegetables will make an attractively varied dish: choice can be governed by prices and preference, but bear in mind that (as with salads) texture and colour playa part as well as flavour; to make a balanced meal, you also need to add a high-protein ingredient such as bean-sprouts, nuts, seeds or egg. Except those which need boiling and aubergines and courgettes, which need salting, the vegetables should be chopped directly before frying to minimise loss of vitamin C.

Always use fresh root ginger. If this is not available, omit ginger altogether.

The quantities are for 2-3 because this amount can comfortably be stir-fried in an average-sized wok or largish saucepan.