Stir-fry vegetables and rice

Suitable for vegetarians


This tasty stir-fry uses simple ingredients and is the perfect meal for a healthy lunch!


Ingredients - Serves 4 Adults

  • ½ head of broccoli, broken into small florets
  • 1 pepper, sliced
  • 1 carrot, cut into little sticks
  • 1 onion, finely chopped
  • 2 dessertspoons of peanuts or cashew nuts
  • 1 tablespoon of soy sauce
  • 1 tablespoon of honey
  • Juice of ½ a lime
  • 250g of basmati rice
  • 1 egg, whisked
  • 10ml of vegetable oil
  • Finely chopped spring onion to garnish

Method

  1. Preheat the oven to 200°C / 400°F / Gas Mark 6.
  2. Cook the rice according to the packet instructions.
  3. Place the vegetables, apart from the onion on a baking tray and roast until tender for about 20 minutes.
  4. Fry the onion gently without browning it in a wok or large pan. Set aside ½ of it for later.
  5. Add the roasted vegetables to the onion.
  6. Combine soy sauce, lime juice and honey in a cup and add to the wok and coat the vegetables.
  7. Sprinkle with peanuts.
  8. In a separate pan combine the cooked rice, the remaining onion and the whisked egg with the soy sauce. 
  9. Stir until well combined and the egg has cooked.
  10. Serve the egg fried rice alongside the vegetables.
  11. Garnish with the spring onion.
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This stir-fry is even quicker to prepare if you use leftover rice!

About this Recipe

Adapted from 101 Square Meals

Stir-fry vegetables and rice
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All our recipes are nutritionally analysed by our team of experts.

Serves

4 Adults

4 Adults

Preparation Time

15 Minutes

15 Minutes

Cooking Time

20 Minutes

20 Minutes

5-a-day

2 Of Your 5 A Day

2 Of Your 5 A Day

Utensils Needed

Baking Tray, Chopping Board, Chopping Knife, Frying Pan, Saucepan, Vegetable Peeler, Wooden Spoon

Baking TrayChopping BoardChopping KnifeFrying PanSaucepanVegetable PeelerWooden Spoon
1/4 of the recipe contains
Energy
1445kj
342kcal
17%
Fat
3.4g
5%
Saturates
0.8g
4%
Sugars
13g
14%
Salt
0.6g
10%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (333g)
Energy434Kj 1445Kj
103Kcal 342Kcal
Fat1g 3.4g
(of which saturates)0.2g 0.8g
Carbohydrate19g 62g
(of which sugars)3.8g 13g
Fibre2g 6.7g
Protein3.5g 12g
Salt0.2g 0.6g

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