Vegetarian stir-fry with cashew nuts

Suitable for vegetarians


Why not try a meatless Monday and give this quick, tasty and nutritious stir-fry a go. It can also be eaten any other day of the week!


Ingredients - Serves 4 Adults

  • 1 tablespoon of olive oil
  • 1 medium onion, peeled and sliced
  • 1 clove of garlic, crushed
  • 1 red pepper, sliced
  • 1 yellow pepper, sliced
  • 100g / 4 oz. of broccoli florets
  • 175g / 6 oz. of baby sweetcorn, halved
  • 2 courgettes, sliced
  • 2 tablespoon of light soy sauce
  • 2 tablespoon of water
  • 5cm / 2 inch piece of fresh root ginger, grated and juice squeezed out
  • 50g / 2 oz. of unsalted cashew nuts, lightly toasted

Method

  1. Heat the oil in a wok and fry the onion and garlic for 3 minutes. Add the peppers and fry for 3 minutes more
  2. Add the broccoli florets, sweet corn and courgettes and continue to fry for a further 5 minutes
  3. In a small bowl, mix together the soy sauce, light stock and ginger juice
  4. Using a wooden spoon, make a space in the centre of the stir fried vegetables so that the base of the wok is visible. Pour in the sauce and bring to the boil, stirring all the time until it starts to thicken
  5. Toss the vegetables to coat thoroughly with the sauce
  6. Transfer to a serving dish and sprinkle with the cashew nuts

Serving Suggestions

Serve with brown rice or noodles

About this Recipe

Add tofu or shitake mushrooms to increase the protein content

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Vegetarian stir-fry with cashew nuts

Serves

4 Adults

4 Adults

Preparation Time

15 Minutes

15 Minutes

Cooking Time

20 Minutes

20 Minutes

Utensils Needed

Wok, Wooden Spoon

WokWooden Spoon
Energy
694kj
166kcal
8%
Fat
9.5g
14%
Saturates
1.7g
8%
Sugars
8.2g
9%
Salt
1.4g
23%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (239g)
Energy290Kj 694Kj
70Kcal 166Kcal
Fat4g 9.5g
(of which saturates)0.7g 1.7g
Carbohydrate4.8g 11.4g
(of which sugars)3.4g 8.2g
Fibre1.5g 3.7g
Protein2.8g 6.7g
Salt0.5g 1.4g

Recipe rating

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