5.0 from 45 votes
Easy Vegetable Stir-Fry
When you are looking for a quick and nutrient dense lunch, an easy vegetable stir-fry can be a delicious and colourful option.
Prep Time
10 mins
Cook Time
10 mins
Total Time
16 mins
Servings: 4 people
Calories: 96 kcal
Course:
Lunch
Cuisine:
Chinese
Ingredients
- 4 prays Spray oil
- 60 g Shiitake mushrooms sliced
- 4 Spring onion (Scallion) cut lengthways
- 1 carrot cut in to thin matchsticks
- 1 red bell pepper cut in to thin matchsticks
- 6 piece baby corn cut lengthways
- 1 head Pak choi (bok choy) sliced lengthways
- 50 g Mangetout (snow peas)
- 90 g beansprouts
- 60 g water chestnuts
- 2 garlic clove crushed
- 1 tablespoon fresh ginger grated
- 2 tablespoon soy sauce
- 2 tablespoon hoisin sauce
Instructions
- Spray 4 sprays Spray oil into a large pan and gently heat. Add 60 g Shiitake mushrooms, 4 Spring onion (Scallion), 1 Carrot, 1 Red bell pepper, 6 piece Baby corn, 1 head Pak choi (bok choy), 50 g Mangetout (snow peas), 90 g Beansprouts, 60 g Water chestnuts, 2 Garlic clove and 1 tablespoon Fresh ginger.
- Gently cook the vegetables for 5 minutes.
- Add 2 tablespoon Hoisin sauce and 2 tablespoon Soy sauce, stir and cook for a further minute.
Cup of Yum
Notes
- You can keep the sauce even more simple by just using soy sauce or hoisin, rather than both. It would save some calories and salt too.
- If you have some leftover roast chicken, shred it up and add it to this dish just before serving.
- Feel free to change the type of vegetables used here and use what is in season or what you already have to reduce waste.
- Don't overcook the vegetables, you want them to still have some bite to them.
- For some extra crunch, serve with cashew nuts sprinkled on top.
- Make sure to chop all the vegetables up evenly so that they cook at the same rate.
- Use a large frying pan or wok to cook these stir-fry veggies so that they can all get nice and crispy.
Nutrition Information
Serving
1serving
Calories
96kcal
(5%)
Carbohydrates
19g
(6%)
Protein
6g
(12%)
Fat
1g
(2%)
Saturated Fat
0.2g
(1%)
Polyunsaturated Fat
0.5g
Monounsaturated Fat
0.1g
Cholesterol
0.2mg
(0%)
Sodium
579mg
(24%)
Potassium
835mg
(24%)
Fiber
5g
(20%)
Sugar
9g
(18%)
Vitamin A
12991IU
(260%)
Vitamin C
140mg
(156%)
Calcium
248mg
(25%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 96
% Daily Value*
| Serving | 1serving | |
| Calories | 96kcal | 5% |
| Carbohydrates | 19g | 6% |
| Protein | 6g | 12% |
| Fat | 1g | 2% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 0.5g | 3% |
| Monounsaturated Fat | 0.1g | 1% |
| Cholesterol | 0.2mg | 0% |
| Sodium | 579mg | 24% |
| Potassium | 835mg | 18% |
| Fiber | 5g | 20% |
| Sugar | 9g | 18% |
| Vitamin A | 12991IU | 260% |
| Vitamin C | 140mg | 156% |
| Calcium | 248mg | 25% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.