Speedy stir-fry – serves 2 or 3
For more healthy eating advice please visit my website http://www.nutrition-coach.co.uk/
To celebrate the Chinese New year why not cook yourself this vegan speedy stir-fry.
This recipe makes a really quick and tasty light lunch or a more substantial supper dish. The peanuts and sesame seeds add protein and some useful minerals like iron and magnesium and all the veggies are bursting with vitamins, fibre and antioxidants. The wholegrain rice also adds some useful protein and fibre.
½ (100g) large onion – sliced
2 (130g) carrots – cut into matchsticks
1 (130g) red pepper – sliced
80g spring greens or spinach or kale- shredded
20g fresh ginger – thin strips
¼ – ½ tsp dried chilli flakes
30g unsalted peanuts or cashews
1 spring onion – sliced
½ tsp soy sauce
1 tsp *toasted sesame seeds
Heat a wok (or non stick frying pan) until it is really hot and add 1 tsp of vegetable oil. Quickly add the sliced onion and keep them moving in the pan (with a large spoon or chopsticks). After 2 minutes add the carrots. Again move them about to stop them burning. If it looks too dry add a splash of water
After another 2 minutes add the pepper, greens, ginger and chili flakes. Cook for 5-8 minutes until the veg soften slightly
In the meantime microwave the rice according to the instructions on the packet (usually 2 minutes). This step can be missed out, just tip the rice straight into the wok and cook for an extra 2 minutes with a splash of hot water
Divide into 2 bowls for a generous evening meal serving (358 calories) or into 3 bowls for a lighter lunch or 5:2 fast diet meal (238 calories). And sprinkle over the toasted sesame seeds
Now you know how simple it is what are you waiting for?!
* To toast sesame seeds. Heat a nonstick frying pan – don’t add any oil. Add the sesame seeds and keep moving the pan to stop the seeds burning. They will start to colour and go golden brown after 2-3 minutes. Switch off the heat and allow to cool before tipping into a container with a lid. The toasted seeds will keep for 2-3 months