Three-Color Vegetable Stir-Fry (Potato, Carrot, Red Pepper with Celery)

Why people make this dish

Potato, known in Hong Kong as “shu zai” and in northern China as “tu dou” or “ma ling shu,” is one of those vegetables that quietly punches well above its weight nutritionally. It contains about ten times the vitamin C of an apple, four times the B vitamins, and several times the minerals — and yet it is gentle enough for people with sensitive digestion. “Qing chao tu dou si” (clear-stir-fried potato shreds) is a classic Beijing home-style dish, and adding a splash of vinegar during cooking is a well-known technique that not only brightens the flavour but is thought to enhance the absorption of protein, calcium, and vitamin C from the dish. Nourilo combines potato with carrot, red pepper, and fresh celery for a colourful everyday stir-fry that is as nutritious as it is easy to prepare.

Method

1. Peel the potatoes and carrot, then cut into thin julienne strips. Soak the potato shreds in cold water for a few minutes to draw out excess starch, then drain well.
2. Wash the red pepper and cut into thin strips.
3. Heat a wok or heavy pan over high heat. Add a small amount of oil and let it heat up.
4. Add all vegetables to the hot wok. Stir-fry quickly over high heat. Sprinkle a little water into the pan during cooking to prevent sticking and to create a little steam.
5. Stir-fry until the juices have mostly evaporated and the shreds are just cooked through but still have a pleasant bite.
6. Add seasoning (salt, a splash of light soy sauce, a small dash of rice vinegar) and toss to combine for a few seconds. Serve immediately.

Nourilo’s Tips

The key technique here is high heat and speed — do not add the salt or soy sauce too early, as this will draw out moisture and make the vegetables go limp. A splash of vinegar not only lifts the flavour; northern Chinese cooks have always known that it keeps the potato shreds crisp and is thought to help the body absorb more of the vitamins and minerals in the dish.

One important safety note: green-coloured potato skin and any sprouted potatoes contain solanine, a naturally occurring toxin. Never eat these. If anyone accidentally eats a small amount and experiences tingling lips, nausea, or stomach discomfort, Nourilo suggests preparing an emergency remedy: simmer 75 g (75 g) of mung beans with 7.5 g (8 g) of liquorice root (gan cao) in water and drink frequently until symptoms pass. For any serious or persistent symptoms, seek medical attention immediately.