Vegetable stir fry
A classic dish - remember to add some of the protein hits!
- Sachet or stir fry sauce.. These days they come in a wide range of flavours - just check that they're vegan (don't think I've ever come across one that isn't). I like my food flavours strong, so often use a packed that serves two to make a portion for one person
- Assorted vegetables. The best one are those that will stay crunchy after frying such as carrots, courgettes, French beans, sweet peppers, baby corn, mange tout, etc. A few 'non-crunchy' veg can also make a nice variety of flavours - broccoli and peas are toe of my faves.
- Protein hits. This meal can be quite low of protein, so think about adding nuts (cashews or peanuts work especially well), soya beans (edamame) and mushrooms.
- Noodles. Use either vermicelli (rice) noodles or make sure that wheat ones are egg-free.
- If you're using nuts, put them in a bowl, cover with boiling water and let then soak for around 30 minutes. This softens them up a bit.
- Cut the veggies into small batons - around 2" long.
- Cook the noodles as per the instructions on the pack and put them to one side in a colander.
- Heat a very small amount of oil in a wok. I don't own a wok, and find a frying pan works equally well. The oil should be so hot it starts to smoke.
- While the pan is heating up, put a kettle of water on to boil.
- Add the veggies (and nuts if your using them) to the pan. Keep flipping them over every few seconds. A trick here is to not try and cook too many veggies in one go else they'll go soggy. In my large pan I can cook enough for two people. If I do more, I cook the veggies in batches and put one set to the side while I cook the rest.
- When the veggies have softened, add the stir fry sauce. Remove the pan from the heat, but keep stirring them.
- Pour boiling water over the noodles to make them hot again.
- Serve the noodles on a plate or bowl, and add the veggies on top.
You can use rice instead of noodles. White long grain or jasmine rice works best.