Stir-fried vegetables

Stir-fried vegetables

Delicious fresh veggies with sesame & soy

Delicious fresh veggies with sesame & soy

Serves 2

Cooks In15 minutes

DifficultySuper easy

Nutrition per serving

• Calories 100 5%

• Fat 2.4g 3%

• Saturates 0.3g 2%

• Sugars 5.1g 6%

• Salt 1.87g 31%

• Protein 4.1g 8%

• Carbs 16.4g 6%

• Fibre 1.6g -

Of an adult's reference intake

Ingredients

• 1 clove of garlic
• 1 fresh red chilli
• 3 spring onions
• 1 small red onion
• 1 handful of mangetout
• a few shiitake mushrooms
• a few water chestnuts
• 1 handful of shredded green cabbage
• olive oil
• 2 teaspoons soy sauce
• sesame oil
• sesame seeds , to sprinkle on top

Method

1. Crush the garlic and finely slice the chilli and spring onion. Peel and finely slice the red onion, and mix with the garlic, chilli and spring onion.
2. Shred the mangetout, slice the mushrooms and water chestnuts, and mix with the shredded cabbage in a separate bowl to the onion mixture.
3. 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 seconds 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 sea salt and black pepper.
4. After a minute or two, the vegetables should have begun to soften. Add the soy sauce and 1 teaspoon of 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.

Tips

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.