Sweet and sour vegetable cashew nut stir-fry

Featured on Operation Transformation


Stir-fry’s are a great way of cooking a really fast and healthy dinner, just what you need after a busy day


Ingredients - Serves 2 Adults

  • 100g of wholewheat noodles
  • 50g of unsalted cashews
  • 1 onion
  • 2 carrots
  • 1 small courgette
  • 1 small head of broccoli
  • 100g of mushrooms (chestnut or ordinary)
  • 1 tablespoon of rapeseed oil
  • 1 tablespoon of honey
  • 2 tablespoons of light soy sauce (low sodium)
  • 1 tablespoon of rice vinegar
  • 140g of tin pineapple chunks in natural juice, drained

Method

  1. Place the noodles in a pan of boiling water and simmer gently for 3 minutes (or according to packet instructions). Drain well and quickly refresh under cold running water to prevent them from sticking. Keep warm.
  2. Heat a non-stick frying pan with deep sides or a wok over a medium heat. Tip in the cashew nuts and cook until evenly toasted, tossing them regularly to ensure they do not catch and burn. Tip on to a chopping board and leave to cool a little, then roughly chop. Set aside until needed. 
  3. Peel the onion and cut in half, then using a small sharp knife, thinly slice, discarding the root. Peel the carrots and cut into thin slices on the diagonal. Trim the courgette and cut into similar slices. 
  4. Break the florets off the broccoli and then cut into bite-sized florets. Trim the mushrooms and cut into slices.
  5. Heat the oil in the non-stick frying pan with deep sides or a wok over a medium heat. Add the onion and cook for 2-3 minutes until softened, stirring occasionally with a wooden spoon. Add the carrots, courgettes and broccoli and stir-fry for another 2-3 minutes until almost tender but still with some crunch. 
  6. Add the mushrooms to the vegetable mixture and cook for another 1-2 minutes, then drizzle over the honey, soy sauce and vinegar and cook for 1-2 minutes, tossing until everything is evenly coated. Drain the pineapple and then stir into the pan, allowing it to warm through.
  7. Divide the warm noodles between plates and spoon the sweet and sour vegetables on top. Scatter over the cashew nuts to serve. 
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Feel free to use different vegetables that are in season

About this Recipe

Featured on the RTE programme Operation Transformation

Sweet and sour vegetable cashew nut stir-fry
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All our recipes are nutritionally analysed by our team of experts.

Serves

2 Adults

2 Adults

5-a-day

4 Of Your 5 A Day

4 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Saucepan, Wooden Spoon

Chopping BoardChopping KnifeSaucepanWooden Spoon
1/2 of this recipe contains
Energy
2163kj
515kcal
26%
Fat
16g
23%
Saturates
3g
15%
Sugars
25g
28%
Salt
1.4g
23%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (469g)
Energy461Kj 2163Kj
110Kcal 515Kcal
Fat3.4g 16g
(of which saturates)0.6g 3g
Carbohydrate15g 69g
(of which sugars)5.4g 25g
Fibre2.8g 13g
Protein3.6g 17g
Salt0.3g 1.4g

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