Stir-fried vegetables

Name: Stir-fried vegetables
Total time: 15 min
Yield: 2
Ingredients: 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

Delicious fresh veggies with sesame and soy...

“There are so many things to love about this stir-fry recipe – it's quick, tasty and full of goodness ”

Serves 2

Cooks In15 minutes

DifficultySuper easy

Vegetables, Dairy-free, Vegetarian, Vegan

Nutrition per serving

Calories

100

5%
Fat

2.4g

3%
Saturates

0.3g

2%
Protein

4.1g

8%
Carbs

16.4g

6%
Sugars

5.1g

6%
Salt

1.87g

31%
Fibre

1.6g

-

Of an adult's reference intake

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Ingredients

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

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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.

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