Vegetable stir fry
Indulge in a vibrant and savoury Vegetable Stir-Fry, a perfect blend of crunchy vegetables and aromatic flavours. This quick and healthy dish is tailored for two, making it an ideal choice for a nutritious weeknight dinner. Using fresh ingredients like red onion, red pepper, mushrooms, courgette, carrot, spring onions, red chilli, ginger, and garlic, it’s a colourful feast for the eyes and the palate. Enhanced with the nutty crunch of sunflower seeds and the rich flavours of soy sauce, honey, black vinegar, and chilli sauce, this stir-fry promises a delightful balance of sweet, spicy, and tangy tastes. Served with a bed of fluffy brown or white rice for a fulfilling meal that’s as satisfying as it is delicious.
Vegetable stir fry
Equipment
- 1 Chopping Board
- 1 Chef Knife
- 1 Non slip mat
- 1 Non stick frying pan or a wok if you have one.
- 1 Spatula
- 1 rice cooker or just buy precooked rice
- 1 Plate
Ingredients
- ½ red onion
- ¼ small red pepper
- 50 g enoki mushroom
- ⅓ courgette
- ⅓ carrot
- 1 spring onions
- 1 red chilli
- 3 cm piece ginger
- 2 cloves garlic
- 1 Small bunch coriander
- 20 g sunflower seeds
- 15 ml soy sauce
- 10 g honey
- 15 g gochujang paste
- 5 ml black vinegar
- 15 g chilli bean sauce
- 15 ml sunflower oil
- 7 ml sesame oil
- 150 g cooked brown rice
Instructions
- Wipe and finely slice the mushrooms.
- Peel and julienne the carrot in 3 finger lengths.
- Cut the ends off the courgette then cut into slender batons in 3 finger lengths 4. Halve, peel and then finely slice the red onion.
- Core, de-seed/pith and cut the red pepper into 3 finger length batons, the same size as the courgettes.
- Cut the roots and the very end of the green from the spring onions, then cut into 3 finger length julienne.
- Halve, deseed and finely chop the chilli.
- Peel and julienne the ginger.
- Crush the garlic.
- Roughly chop the coriander.
- Mix together the soy sauce, honey, rice wine and chilli bean sauce and set aside.
- Heat the frying pan on no 7 and add the sunflower seeds. Cook over a medium heat until turning golden brown and the aroma turns nutty, then remove the pan from the heat and remove the seeds add to a bowl.
- Return the wok to the stove and heat until very hot this time. Add the vegetables in the order they are listed – so onions first and garlic last, making sure the oil comes back up to a hot temperature before adding the next ingredient. (Don’t add the coriander or cashews yet)
- When the garlic has sizzled, add the rice and stir around, then the mixed sauce ingredients. Stir until hot and the sauce is coating the vegetables, then stir in the sunflower seeds and half of the coriander and serve, sprinkled with the remaining coriander.
Notes
- Feel free to adjust the amount of chilli and garlic according to your taste preferences.
- This recipe is highly versatile; you can use any vegetables you have on hand.
- You can also swap the rice for a pack of egg noodles. Just pre-soak them in boiling water before you stir fry, - just follow the directions on the packet.
Nutrition
Serving: 2gCalories: 326kcalCarbohydrates: 41gProtein: 7gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gSodium: 572mgPotassium: 555mgFiber: 5gSugar: 14gVitamin A: 2615IUVitamin C: 63mgCalcium: 48mgIron: 2mg
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