Home-Style Dishes
Rainbow Shredded Vegetable Stir-Fry
A light, low-salt dish traditionally chosen to support healthy blood pressure
Why people make this dish
As we get older, our blood vessels stiffen and our taste buds dull, so without noticing we start reaching for saltier food — salt fish, pickles, preserved meats. Too much salt thickens the blood and makes the heart work harder, which nudges blood pressure up. Bro Niu’s simple answer is to keep daily meals light, and this colorful plate of shredded vegetables proves that “light” does not have to mean “bland.”
Who it suits / who should be cautious
- Anyone keeping an eye on blood pressure, cholesterol or blood lipids, and anyone who wants a fresh, low-salt vegetable dish.
- Use a gentle hand with the seasoning — the whole point is to keep it low in salt. This is a supportive everyday dish, not a substitute for any treatment your doctor has given you.
Why these ingredients (the food-therapy logic)
- Celery (xi qin): A traditional favorite for people watching their blood pressure.
- Carrot (hong luo bo) and snow peas (he dou): Add color, sweetness and crunch with very little salt needed.
- Mung bean sprouts (yin ya) and enoki (jin zhen gu): Light and refreshing, rounding out the rainbow.
Ingredients (2–3 servings)
| Ingredient | Amount | Notes |
|---|---|---|
| Celery | 1 stalk section | Washed, cut into thin shreds |
| Carrot | 1 piece | Peeled, shredded |
| Mung bean sprouts | ~75 g | |
| Enoki mushrooms | ~75 g | |
| Snow peas | ~75 g | Trimmed, shredded |
| Oil and seasoning | a little | Keep salt low |
Method
- Wash the celery, carrot, snow peas and other vegetables and cut them into thin shreds.
- Heat a little oil in a wok, add all the ingredients, and stir-fry until they look dry rather than watery.
- Add a touch of seasoning, toss for a moment, and plate up.
Bro Niu’s tips
Mix and match the vegetables to taste. If you use soybean sprouts, stir-fry them first on their own until dry and fragrant before adding the rest, or you’ll get a raw “beany” smell. Adding a little shredded wood-ear fungus makes the dish even friendlier for those watching their blood pressure.
Published January 22, 2011 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 2 min read.
