Sizzling Mushroom, Paneer and Capsicum Stir Fry

This is the kind of stir fry you make when the fridge has a few tired vegetables and you want dinner on the table before the rice finishes. The method is all high heat and fast hands. Garlic and spring onion whites go in first, so the kitchen fills with that sharp, sweet smell, and then the capsicum and cauliflower get a proper sear before the mushrooms join in. Mushrooms are mostly water, so they release their juice quickly. Keep the flame up and let that liquid cook off, otherwise the pan turns grey and soft instead of browned at the edges.

A little about the mushrooms, since they carry so much of this dish. Mushrooms are one of the few vegetables that contain some vitamin D when they have been exposed to light, which is a nice fact to pass along at the dinner table. They also have a savoury depth that makes a small amount of soy sauce go a long way here. Use just one teaspoon, and taste before you reach for more salt.

The paneer is the part I watch most closely. Low fat paneer is firm and holds its shape, but it can squeak and toughen if it sits over heat too long. Add it near the end, as the recipe does, and stir gently so the cubes warm through without falling apart. If your paneer is very dry, a few minutes in a hot pan with a splash of water beforehand will soften it up nicely.

For leftovers, this stir fry keeps well in a sealed container in the fridge for a day or two. Reheat it in a hot pan rather than the microwave, which tends to make the mushrooms rubbery. It also makes a good filling for a wrap the next day, with a spoon of plain yoghurt and a few lettuce leaves. If you want a fuller plate, serve it alongside a bowl of Dry Capsicum and Paneer Masala on a day when you have more time, or spread a little Fresh Garden Vegetable Paneer Spread on toasted bread for a light lunch.

When I serve this, I like something cool and crunchy beside it. A simple cucumber and onion salad with lemon, or a bowl of Garlic Tomato Chutney with Spring Onion Crunch, gives the plate some brightness. Keep the greens for the very end, scattered just before the plate goes to the table, so they stay bright and fresh.