Healthy Vegetable Stir Fry with Noodles.
This healthy vegetable stir fry is quick to prepare and cook, making it an ideal easy mid-week dinner. Stir frying is one of the tastiest methods of cooking vegetables, adapt to taste using the veggies you like to eat.
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Servings: 4 servings
Calories: 425kcal
Equipment
- Wok or large, high sided frying pan
Ingredients
- 200 g egg noodles (or similar)
- 225 g broccoli (cut into florets)
- 2 tablespoon sunflower oil
- 1 onion (sliced)
- 3 cloves garlic (crushed)
- 5 cm root ginger (grated)
- 2 red finger chillies (sliced)
- 75 g mange tout (cut in half)
- 100 g baby sweetcorn (cut in half)
- 1 red pepper (cored and sliced)
- 1 tablespoon curry powder (use mild or medium)
- 2 tablespoon light soy sauce
- 2 tablespoon sesame oil
Garnish:
- 4 sprlng onions (finely sliced)
- 1 tablespoon sesame seeds (lightly toasted)
Instructions
- Start by putting the kettle on to boil and once boiling, fill 2 saucepans with salted boiling water.
- Place the noodles in one of the pans of boiling water and cook as per the instructions on the packet. Remove the noodles one minute before the end of the cook time as you will be cooking for a further minute in the stir fry. [So if instructions say cook for 5 minutes, only cook for 4]. Drain and set aside the noodles.
- Meanwhile cut the broccoli into florets and place into the remaining saucepan of boiling water. Boil for 2 minutes then drain and plunge into ice cold water to stop the broccoli from cooking any further. Set aside.
- Heat the sunflower oil in a large wok until searing hot. Add the onion, garlic, ginger and chilli and cook quickly for 3 minutes.
- Add the mange tout, baby sweetcorn and red pepper and cook for a further 2 minutes.
- Now add in the cooked noodles, along with the curry powder, stirring quickly to combine. Before adding in the broccoli, light soy sauce and sesame oil.
- Give everything a good toss in the pan to ensure the noodles and broccoli are hot and when ready serve into bowls. Garnish each bowl with some sliced spring onions and a sprinkle of toasted sesame seeds. Serve immediately.
Notes
The selection of vegetables used in this recipe are purely for guidance. Feel free to add adapt and use the vegetables you enjoy eating.
If cooking this dish for vegan diners, or anyone with an egg allergy, replace the egg noodles with a wheat or rice based noodle or something similar.
If you want to prepare some of this dish ahead of time, you can prepare all the vegetables, and blanch the broccoli before draining it and plunging into iced water to stop it cooking further. Once cooled down, drain and set aside until you are ready.
The noodles can also be cooked, drained and plunged into cold water to cool. Then drain completely. A tip for stopping the noodles from sticking together is to toss the cold noodles in some sesame oil. Leave aside until ready to cook.
Nutrition Facts
Healthy Vegetable Stir Fry with Noodles.
Amount Per Serving
Calories 425
Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 3g19%
Cholesterol 42mg14%
Sodium 544mg24%
Potassium 676mg19%
Carbohydrates 56g19%
Fiber 7g29%
Sugar 8g9%
Protein 13g26%
Vitamin A 1913IU38%
Vitamin C 138mg167%
Calcium 104mg10%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
• Please note that the nutrition information provided above is approximate and meant as a guideline only •
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