Stir-Fries
Mashed Potato Stir-Fry with Zucchini
Mashed potato stir-fry with zucchini is a creative home-style dish that combines the creamy richness of mashed potatoes with the crisp, refreshing bite of zucchini. The soft, velvety potato coats each slice of zucchini, while the zucchini retains its subtle sweetness and crunch. Simple seasoning lets the natural flavours shine – warm, satisfying, and full of comforting home-style charm.
Main Ingredients
- Potatoes 1-2 pcs (approx. 200-250g)
- Zucchini 1pcs (approx. 200-250g)
- Garlic (sliced) 2 cloves
- Spring onion (chopped) 1 stalk
- Fresh ginger (julienned） 2 slices
- Salt to taste
- White pepper powder a pinch
- Cooking oil as needed
Steps
Peel the potatoes and cut into slices or small chunks. Steam for about 15-20 minutes until completely soft, then mash into a smooth paste. Wash and slice the zucchini into half-moon or round slices about 0.4cm thick. Slice the garlic, chop the spring onion, and julienne the ginger.
Heat oil in a wok, add garlic and ginger (if using), and sauté over low heat until fragrant. Add the zucchini slices and stir-fry over medium-high heat for 2-3 minutes until softened and slightly translucent at the edges.
Add the mashed potato to the wok and stir-fry, using the spatula to break it up and coat the zucchini slices evenly. Continue cooking for 1-2 minutes until the potato and zucchini are well combined and slightly fragrant.
Add salt and white pepper (if using), toss to combine, garnish with chopped spring onion, and serve immediately.
TCM Notes
Strengthens the spleen & provides energy (core benefit of potatoes): Potatoes are neutral in nature and sweet in taste – they strengthen the spleen, harmonise the stomach, and provide complex carbohydrates and dietary fibre. Clears heat, promotes diuresis & supports weight management (core benefit of zucchini): Zucchini is cool in nature and sweet in taste – it clears heat, promotes urination, and is very low in calories. Rich in potassium & vitamins: Both vegetables are good sources of potassium, vitamin C, and B vitamins – supporting electrolyte balance and immunity.
Suitable for：Those needing spleen-strengthening and appetite support Those on a low-fat, weight-loss diet Those with poor appetite or indigestion General population for daily meals
Not suitable for：Those with spleen-stomach deficiency-cold or diarrhea (Use with caution!): Zucchini is cool in nature – may worsen diarrhoea and abdominal coldness. Add extra ginger to balance. Diabetics (Control portion size): Potatoes are high in starch – reduce the amount and limit portion size. Those allergic to potatoes or zucchini (rare).
