Prep Time:15 mins
Understanding food allergies and intolerances
Vegetarian stir-fry with cashew nuts
Cooking Time:20 mins
Serves:4 Adults
Why not try a meatless Monday and give this quick, tasty and nutritious stir-fry a go. It can also be eaten any other day of the week!
Ingredients
- 1 tablespoon of olive oil
- 1 medium onion, peeled and sliced
- 1 clove of garlic, crushed
- 1 red pepper, sliced
- 1 yellow pepper, sliced
- 100g / 4 oz. of broccoli florets
- 175g / 6 oz. of baby sweetcorn, halved
- 2 courgettes, sliced
- 2 tablespoon of light soy sauce
- 2 tablespoon of water
- 5cm / 2 inch piece of fresh root ginger, grated and juice squeezed out
- 50g / 2 oz. of unsalted cashew nuts, lightly toasted
Method
- Heat the oil in a wok and fry the onion and garlic for 3 minutes. Add the peppers and fry for 3 minutes more
- Add the broccoli florets, sweet corn and courgettes and continue to fry for a further 5 minutes
- In a small bowl, mix together the soy sauce, water and ginger juice
- Using a wooden spoon, make a space in the centre of the stir fried vegetables so that the base of the wok is visible. Pour in the sauce and bring to the boil, stirring all the time until it starts to thicken
- Toss the vegetables to coat thoroughly with the sauce
- Transfer to a serving dish and sprinkle with the cashew nuts
What you will need
- Wok
- Wooden spoon
Serving suggestions
Serve with brown rice or noodles
"Add tofu or shitake mushrooms to increase the protein content"
