Easy Vegetable Stir-Fry — Protein Optional
Prep time | 10 minutes
Cook time | 10-15 minutes
Category
Difficulty
Serves
Lunch or Dinner
Easy
2
Ingredients
Vegetables simple sauce
- 1 small head broccoli, cut into florets
- 1 zucchini, sliced
- 1 red capsicum, sliced
- 150g mushrooms, sliced
- 2 cups shredded cabbage
- 2 spring onions
- 2 garlic cloves, minced
- 1 tsp grated ginger For cooking 2 tbsp avocado oil or olive oil 1 tbsp sesame oil
- Optional Protein Choose one: 300–400g chicken 300g beef strips 300g pork 250g prawns 2–3 eggs 200g firm tofu
- 2 tbsp tamari
- 1 tbsp lime juice
- 1 tsp Dijon mustard
- 1 tsp sesame oil
- 1 tsp grated ginger
- 1–2 tbsp water
- Chilli flakes to taste
01
If adding protein fry it first.
Mix all sauce ingredients together in a small bowl.
If using meat, slice it thinly and cook it first in a hot wok with a little oil. Remove and set aside.
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02
Fry the Veggies
Add the remaining oil to the wok.
Add broccoli and cook for 2 minutes.
Add capsicum, zucchini and mushrooms and stir-fry for another 3 minutes.
Add cabbage, garlic and ginger and cook for 2 minutes.
03
Bring it all together
Return the protein to the pan if using.
Pour over the sauce and toss everything together for 1–2 minutes.
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04
The Trick
Cook the vegetables in stages. This keeps them colourful, crisp and full of texture instead of turning the whole dish into a pile of soft vegetables.
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NotesApprox. nutrition
Without protein: 250–300 calories, depending on oil used.
With 300g chicken divided between two serves: approximately 500–550 calories and 45–50g protein per serve.
Just getting out of the water after a 7 KLM ocean swim at Bagara, Bundaberg. It was winter, 7 am and about 18 deg.
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