Chinese-style Vegetable Stir-fry

Name: Chinese-style Vegetable Stir-fry
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Cuisine: Asian, Chinese
Ingredients: 2 cloves garlic; 1 red onion medium; 5cm piece root ginger; 3 medium carrots; 200g broccoli; 1 large courgette; 1 pepper (red, yellow or orange); 150g green beans; 150g Chinese leaf cabbage; 150g button mushrooms; 1 x 5ml tsp cornflour or arrowroot; 1 x 15ml tsp water spoon; 2 x 15ml tsp soy sauce spoon; 2 x 15ml sweet chilli sauce spoon; 2 x 15ml sunflower oil spoon; ¼ x 5ml spoon dried chilli flakes (optional); Juice of 1 lime (optional)

16 steps

Prep:15minCook:20min

If you want to quickly cook and eat something healthy, then stir-frying is ideal. The Chinese have perfected the art of the stir-fry. This interesting vegetable dish is a great way of using up vegetables to make a nutritious, colourful meal.

Updated at: Thu, 17 Aug 2023 12:05:26 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories165.8 kcal (8%)

Total Fat7.7 g (11%)

Carbs20.8 g (8%)

Sugars10.3 g (11%)

Protein5.8 g (12%)

Sodium633.3 mg (32%)

Fiber6.2 g (22%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

5 cmroot ginger

200gbroccoli

red, yellow or orange

150ggreen beans

150gChinese leaf cabbage

150gbutton mushrooms

1 x 5mlcornflour

or arrowroot

1 x 15mlwater

spoon

2 x 15mlsoy sauce

spoon

2 x 15mlsweet chilli sauce

spoon

2 x 15mlsunflower oil

spoon

0.3 x 5mldried chilli flakes

optional

1lime

juice of, optional

Instructions

Step 1

1. Peel and finely chop the garlic and onion.

Step 2

2. Use a teaspoon to scrape the peel off the ginger and grate carefully.

Step 3

3. Wash all the remaining vegetables except the mushrooms.

Step 4

4. Peel and slice the carrots into strips about 4cm in length

Step 5

5. Trim the broccoli stalk, cut the broccoli into small florets and cut the courgette into ½cm slices.

Step 6

6. Cut the pepper in half and remove the seeds and white pith. Slice into 1cm strips.

Step 7

7. Chop the ends off the beans (top and tail) and cut them in half.

Step 8

8. Slice the Chinese leaf cabbage into 3cm slices, removing the bottom of the stalk if necessary.

Step 9

9. Wipe the mushrooms to remove any earth and then slice them.

Step 10

10. Put the cornflour into a jug or cup, add the water and mix to a paste. Stir in the soy and sweet chilli sauces and mix until smooth. Squeeze the juice from the lime (if using).

Step 11

11. Turn the hob on to high. Heat the oil in the wok or frying pan. Add the onions, garlic and ginger and stir.

Step 12

12. Add the carrots and broccoli, turn the heat down and stir-fry for 2 minutes, moving the vegetables around the wok with the wooden spoon.

Step 13

13. Add the courgette, pepper and green beans. Keep stirring to make sure the vegetables do not burn. Cook for 4 minutes.

Step 14

14. Add the mushrooms, cabbage, lime juice and dried chilli flakes (if using). Cook for a further 4 minutes, stirring often.

Step 15

15. Now pour the soy sauce mixture over the vegetables, stir well and continue to cook for 1 minute. The liquid will thicken slightly as it heats and coat the vegetables.

Step 16

16. Serve immediately.

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