What is the best oil for stir-frying?

In this brief article, we will provide you with the answer to the question: “What is the best oil for stir-frying?”, and discuss what is stir-frying. We will also share some stir-fry recipes. 

What is the best oil for stir-frying?

The best options for stir-frying are canola oil, which contains the most omega 3, vitamin E, and the greatest profile of monounsaturated and saturated fats, and coconut oil, which requires a very high temperature to saturate. 

Grapeseed oil also is a good option for stir-frying your meals. It has a low saturated fat content and a high polyunsaturated fat content, which experts believe might help improve HDL levels. 

Grapeseed oil is similarly high in linoleic acid. That is a sort of essential fatty acid that, like the omega-3 fatty acids found in salmon, our bodies cannot produce and must be taken from the diet.

It is also crucial to use oils sparingly in this sort of preparation. You also may cook a variety of meals without using oil to stir-fry them. In addition to using low heat, the use of Teflon pans (which are chemically inert) aids in the preparation. 

What is stir-frying?

Stir-fry is a Chinese method for cooking quickly by cutting into small pieces and stirring constantly in a lightly oiled wok or frying pan over high heat. This gives the food color, taste, and texture.

It is critical to highlight that you should not fry by immersion, that is, it is not enough to cover the food with fat, the food must only be “wet” by the fat.

All parts of an item to be stir-fried must be the same size, so you assure that your meal will not get burned or be raw. 

Stir-fry recipes

Calabrese sausage stir-fry

Yield: 4 servings

Difficulty: Easy

Ingredients

  • 2 tablespoons oil
  •  2 slices calabrese sausage, thinly sliced
  • 1 chopped onion
  • 2 crushed garlic cloves
  • 1 cup thinly sliced Swiss chard
  • 1 cup thinly sliced red cabbage
  • 1 cup thinly sliced green cabbage
  • Salt and black pepper to taste

Preparation mode

In a pan, over medium heat, heat the oil and fry the sausage until golden. Add the onion, garlic, and stir-fry for 3 minutes. Add the chard, cabbages, and stir-fry for 5 minutes, stirring. Serve immediately.

Stir-fried Vegetables with Bacon

Time: 30min (+5min rest)

Yield: 6 servings

Difficulty: easy

Ingredients

  • 200g diced bacon
  • 1 diced onion
  • 1 red bell pepper, seeded, diced
  • 1 carrot in cubes
  • 1 Italian zucchini, cubed
  • 1 cup green beans (chopped)
  • 1 vegetable broth cube
  • 1/2 cup (tea) water
  • Salt, pepper, and oregano to taste
  • 50g coarsely grated Parmesan cheese

Preparation mode

Fry the bacon in its own fat in a large skillet over medium heat until it begins to brown. Stir-fry the onion and pepper for 3 minutes. Add the carrots, zucchini, green beans, and the dissolved vegetable broth in boiling water. 

Season with salt and pepper and simmer for 10 minutes, covered, over low heat, or until the veggies soften and the water evaporates. Season with parmesan and oregano to taste. Turn off the heat and cover the pan. Allow for a 5-minute pause before serving.

Soy stir-fry

  • Time: 20min
  • Yield: 6 servings
  • Difficulty: easy

Ingredients

  • 2 liters water
  • 1 light vegetable broth cube
  • 3 cups of textured soy protein 
  • 4 tablespoons olive oil
  • 1 red pepper, diced
  • 2 seedless chili peppers, chopped
  • 1 carrot in cubes
  • 3 onions cut into 4 pieces
  • 1 cup of frozen peas
  • 1 cup of green corn
  • 1 tablespoon of crushed garlic
  • Salt and black pepper to taste
  • 1/2 cup chopped black olives
  • 3 tablespoons chopped parsley

Preparation method

Bring the water and vegetable stock to a boil in a pressure cooker over medium heat. Place the soybeans in the pan after washing them. Cook for 5 minutes after the pressure cooker starts, then wait for the pressure to release completely before draining. Reserve.

Heat the oil in a skillet over medium heat and cook the bell pepper and pepper until golden. Combine the carrot, onion, pea, corn, and garlic in a mixing bowl. Add the drained soybeans, season with salt and pepper, and stir-fry for a few minutes more. Mix in the olives and parsley. Serve right away.

Conclusion

In this brief article, we will provide you with the answer to the question: “What is the best oil for stir-frying?”, and discuss what is stir-frying. We will also share some stir-fry recipes. 

References

The Spruce Eats. “Make the Best Stir-Fry by Using the Right Oil.” Accessed January 15, 2022. https://www.thespruceeats.com/type-of-oil-for-stir-frying-4077047.

Terra. “9 receitas de refogados deliciosos prontos em até 30 minutos.” Accessed January 15, 2022. https://www.terra.com.br/vida-e-estilo/culinaria/guia-da-cozinha/9-receitas-de-refogados-deliciosos-prontos-em-ate-30-minutos,f892460fa87f288085e8cf9a2e539201r5ukeizn.html.

Dicas de Mulher. “O óleo ideal para cada forma de preparo dos alimentos,” December 17, 2013. https://www.dicasdemulher.com.br/o-oleo-ideal-para-cada-forma-de-preparo-dos-alimentos/.

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.