Meghalaya Khasi Vegetable Salad Stir Fry Seasonal

Method

1. 1

   Prepare the vegetables: Wash all vegetables. Cut into similar-sized pieces — about 3 to 4 cm — so they cook at the same rate. Separate harder vegetables (carrot, broccoli stem) from softer ones (spinach, mushroom).

2. 2

   Heat mustard oil until smoking: Heat 2 tbsp mustard oil in a wide pan or wok until smoking. Reduce to medium-high. Mustard oil is used even in Meghalayan vegetarian cooking — it is the primary cooking oil of the northeast hills.

3. 3

   Add garlic: Add finely sliced garlic. Fry stirring for 30 seconds until golden.

4. 4

   Add ginger and green chilli: Add grated ginger and slit green chilli. Stir 30 seconds.

5. 5

   Add harder vegetables first: Add carrot, broccoli, beans or any harder vegetables. Stir-fry on high heat for 2 to 3 minutes.

6. 6

   Add softer vegetables: Add cabbage, spinach, mushroom or any softer vegetables. Stir-fry on high heat for 2 more minutes.

7. 7

   Season: Add freshly ground black pepper and salt. Black pepper is the primary spice in Khasi vegetable cooking — used generously.

8. 8

   Stir-fry on high heat: Continue stir-frying on high heat for 1 to 2 more minutes. The vegetables should be just cooked — still slightly crunchy, bright in colour.

9. 9

   Taste and adjust: Taste the vegetables. They should be well-seasoned with a pronounced pepper note and a mustard oil sharpness.

10. 10

    Serve: Garnish with spring onions. Serve alongside steamed rice.

11. 11

    Note: This simple vegetable stir-fry represents the Khasi vegetarian cooking tradition — minimal spicing, fresh seasonal produce, mustard oil and black pepper. Meghalaya has a cool temperate climate that supports a wide range of vegetables including broccoli, cauliflower, cabbages and root vegetables that do not grow well in the plains. The vegetable markets of Shillong are known for the quality and freshness of their mountain produce.