Crunchy vegetable stir-fry
Nuts such as peanuts or cashews are a good source of protein for vegetarians. The nuts in this recipe have not been salted as we should aim to reduce the amount of salt in our diets by about a third.
Very little oil is needed when stir-frying, particularly if using a non-stick wok or large frying pan. The large cooking surface and high temperature cooks the food quickly, helping to retain the nutrients.
This combination of pasta, vegetables and nuts, provides a healthy balance of foods, where starchy foods and vegetables are the main part of the meal.
11oz/300g noodles, uncooked
2 tsp sunflower oil
1″ fresh ginger or ½tsp ground ginger
7oz/200g mixed peppers, sliced
3 1/2 oz/100g carrots, cut into strips
3 1/2 oz/100g mushrooms, thinly sliced
2oz/55g mangetout, trimmed(optional)
2oz/55g beansprouts, fresh or canned
3 tbsp water
1 tbsp unsalted roasted peanuts or cashew nuts
Cook the noodles in boiling water. Drain and rinse.
Heat a wok or large frying pan and add the oil. When the oil is moderately hot, add the ginger and stir-fryfor about 1 minute to allow the ginger to flavour the oil.
Add the peppers and carrots and stir-fry for 2 minutes. Add the mushrooms, mangetout and beansprouts and continue to stir-fry for another 2 minutes or until the mangetout are cooked.
Add water as necessary to prevent sticking. Stir in the peanuts or cashew nuts.
When the vegetables are cooked, serve with the noodles.
© Ken Hom and reproduced with his kind permission.
