Stir-fried vegetables

Stir Fry Vegetables

Serves 2

  • 1 clove garlic, crushed

  • 1 red chilli, thinly sliced

  • 3 spring onions, thinly sliced

  • 1 small red onion, thinly sliced

  • 1 handful mangetout, shredded

  • a few shiitake mushrooms, sliced

  • 1 handful green cabbage, finely sliced

  • a few water chestnuts, sliced

  • 1 splash olive oil

  • sea salt

  • freshly ground black pepper

  • 2 teaspoons soy sauce

  • 1 teaspoon sesame oil

  • sesame seeds, to sprinkle on top

Mix the garlic, chilli and spring and red onions together. Mix all the other vegetables and water chestnuts together. Keep the two mixes separate.



Heat your wok until it's really hot. Add a splash of oil – it should start to smoke – then the chilli and onion mix. Stir for just 2 second before adding the other mix. Flip and toss the vegetables in the wok if you can; if you can't, don't worry, just keep the vegetables moving with a wooden spoon, turning them over every few seconds so they all keep feeling the heat of the bottom of the wok. Season with salt and pepper.



After a minute or two, the vegetables should have begun to soften. Add the soy sauce and sesame oil and stir in. After about 30 seconds the vegetables should smell amazing! Tip on to a serving dish, sprinkle over some sesame seeds and tuck in.

Nutritional Information

Stir-fried vegetables

Delicious fresh veggies with sesame and soy...

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There are so many things to love about this stir-fry recipe – it's quick, tasty and full of goodness
Serves 2
15m
Super easy
Print this recipe
Method

The secret to good stir frying is not to put too much in the wok at the one time, if you do, the vegetables will sweat instead of frying. This recipe's for two people but if you're cooking for four, don't dump twice as much in, do it in two batches.

Mix the garlic, chilli and spring and red onions together. Mix all the other vegetables and water chestnuts together. Keep the two mixes separate.

Heat your wok until it's really hot. Add a splash of oil – it should start to smoke – then the chilli and onion mix. Stir for just 2 second before adding the other mix. Flip and toss the vegetables in the wok if you can; if you can't, don't worry, just keep the vegetables moving with a wooden spoon, turning them over every few seconds so they all keep feeling the heat of the bottom of the wok. Season with salt and pepper.

After a minute or two, the vegetables should have begun to soften. Add the soy sauce and sesame oil and stir in. After about 30 seconds the vegetables should smell amazing! Tip on to a serving dish, sprinkle over some sesame seeds and tuck in.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 106
    5%
  • Carbs 11.2g
    4%
  • Sugar 5.9g 7%
  • Fat 4.5g 6%
  • Saturates 0.6g 3%
  • Protein 3.8g 8%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 1 clove garlic, crushed

  • 1 red chilli, thinly sliced

  • 3 spring onions, thinly sliced

  • 1 small red onion, thinly sliced

  • 1 handful mangetout, shredded

  • a few shiitake mushrooms, sliced

  • 1 handful green cabbage, finely sliced

  • a few water chestnuts, sliced

  • 1 splash olive oil

  • sea salt

  • freshly ground black pepper

  • 2 teaspoons soy sauce

  • 1 teaspoon sesame oil

  • sesame seeds, to sprinkle on top