Spicy vegetable stir fry with cashews

It’s surprisingly tricky to find veggie stir fry recipes online that don’t feature a vat of noodles or rice alongside.

Nothing wrong with rice or noodles but one aspect of weight management and nutrition is to control carbohydrates – not omit like a fad diet would, but simply control.

Stir fries are a quick and easy way to get a whole bunch of nutrients and fibre, and this one has nuts too – you could add prawns, chicken or beef if you were not feeling the veggie love.

Prep time: 10 mins
Cook time: 10 mins
Servings: 2
Servings: 2

Ingredients

  • couple of tablespoons of coconut or groundnut oil
  • 1 clove of garlic, smashed!
  • thumb-size piece of ginger, finely chopped
  • 1 red chilli, finely chopped
  • 1 red onion thinly sliced
  • handful of mange tout
  • handful of baby corn
  • 2 handfuls of beansprouts
  • 1 head of broccoli, broken into mini florets
  • 2 carrots, julienned
  • 1 red pepper, also julienned
  • any other veg you fancy chucking in, julienned or finely chopped
  • 100g of cashew or peanuts
  • 4 tablespoons of soy sauce
  • 1 tablespoon of sesame seeds
  • feel free to add rice wine, oyster sauce, sweet chilli sauce (2tbsps) or any of those sorts of condiments to taste

Instructions

In a large wok heat the oil then fry the garlic, ginger and chilli for a minute, without burning.

Add the onions and fry off a little bit without browning.

Add the rest of the veggies (you might want to do it in two batches as overloading your wok will make the stuff steam, not fry) and keep the heat very high, stirring until they are cooked but still a bit crunchy.

Add the nuts and soy sauce, and any other sauce you might be using, such as oyster.

Serve sprinkled with sesame seeds and add a bit of sweet chilli sauce to taste if you wish.

Nutrition Info

Red onion

Red onions are a not only a great source of the antioxidant, quercitin but are rich in flavonoids, which are responsible for their colour. Flavonoids are compounds found in plants that offer them protection agains the elements and against disease and they pass that quality on to us. Another good source of fibre, onions provide food for the microbes in your gut, which in turn produce beneficial fatty acids.

Peppers

Peppers have a wide diversity of nutrients and are generally quite overlooked in favour of more trendy veg such as avocados and kale.

They are a rich source of vitamin C. One pepper has more vitamin C than an orange! C is traditionally thought of as a vitamin that wards off colds but it does much more than that. It helps us to absorb iron, supports health skin and tissue, plays a part in a healthy nervous system, helps to produce energy and yes, supports immunity. They have excellent amounts vitamin A for eye health and anti-inflammation as well as vitamin B6 for brain and nerve health and efficient metabolism.

They also contain a number of other B vitamins, including B1, B2, vitamin B3, folate, and pantothenic acid, as well as vitamin E (fights free radical damage that can harm cells), K, potassium, manganese, phosphorus, molybdenum, and fibre. An extraordinary range of goodness.

Find your new natural

Make the easy switch to being vegetarian with our weekly Nutrition for Everyone plan.

Eat food, not too much, mostly plants.

Michael Pollan

Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

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