Vegetable Stir Fry

Fast and Healthy Stir-fried Vegetables
Serves: 4
Prep: 10 minutes
Cook: 10 minutes

Asian inspired stir-fries are one of the world’s fastest and healthiest meals you can easily prepare. They are also very cheap if seasonal veggies are used. Apart from being delicious they provide a tantalising range of colours and textures all in the same dish. This easy and versatile recipe allows you to choose your own low FODMAP ingredients according to your tastes and what's in your fridge!

 
ingredients

¼ cup canola oil

56 g 2 oz

2½  Tbsp garlic-infused oil

36 g 1.3 oz

2 tsp sesame oil

9 g 0.3 oz

1⅓  Tbsp ginger, finely minced

20 g 0.7 oz

1 red chilli, sliced finely (optional)

28 g 1 oz

12 cups vegetables (a combination of green, coloured and white)

1200 g 42.3 oz

⅓ cup soy sauce

74 g 2.6 oz

1⅓  Tbsp cider vinegar

20 g 0.7 oz

1 bunch herbs like Thai basil and/or coriander leaves

1⅓  Tbsp toasted sesame seeds, to serve

20 g 0.7 oz

Method

  1. Prepare all the vegetables. Roughly chop the greens and if leafy keep the stems separate and chop in half for faster cooking. Finely slice the hard vegetables e.g. carrots into long diagonals. Rip the oyster mushrooms into lengths.

  2. Heat the oils in a wok or large pot and quickly fry the ginger (and chillies if using) for about 1 minute.

  3. Add the harder vegetables in the order that they take longest to cook e.g. carrots and turnip first. Repeatedly stir and cover for a few minutes. Add the green veg stems and repeat then finally add the green vegetables and stir and cover for about a minute.

  4. Add the soy sauce and vinegar and stir and cover until the greens have wilted.

  5. Remove from the heat and stir through the herb leaves and serve immediately on its own or with brown rice or noodles. Garnish with toasted sesame seeds.


Hints

  • You can also add various proteins to the stirfry such as firm tofu cubes (170g per serve), chicken, pork or prawns (100g per serve).

Suggested Vegetables:

  • 6 cups of prepared green vegetables: E.g. Gai lan* (Chinese broccoli), bok choy*, wombok, beans*, green capsicum*, broccoli heads*, choy sum, chrysanthemum greens*, kale, okra*, green onion tops, spinach

  • 3 cups of prepared coloured vegetables; e.g. red capsicum, carrot, Jap pumpkin, canned baby corn

  • 3 cups of prepared white vegetables: e.g. bamboo shoots, bean sprouts, daikon*, jicama*, lotus root (fresh or frozen), oyster mushrooms*, turnip*, zucchini*

*These vegetables have an 'upper limit', so check the serve size in our Monash FODMAP app to be sure you don't use too much. 

Nutrition Information (per serve)
Energy 1426 Kj / 341 cal
Protein 7.00g
Carbohydrates 10.30g
Sugar 8.40g
Total Fat 29.00g
Saturated Fat 3.00g
Fibre 9.00g
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