Vegetable stir-fry noodles
Food Checker classification:AMBER*
After a long day of study, it can be hard to find the motivation to cook up a yummy dinner, so when you find yourself looking in the fridge thinking ‘hmm, what meal can I quickly whip up that I can also pack for uni lunch tomorrow?’, think no further than this delicious vegetable stir-fry noodle dish.
Stir-fries are a great way to pack a whole lot of variety of veg into a simple, tasty, nutritious meal. This recipe is easily adaptable, so throw in any vegetables that you have in the fridge that you need to use up. It’s also a great way to add a variety of different plants into your diet and can help you towards meeting your daily requirement of at least 5 serves of veg.¹
Did you know that plant diversity in the diet is the number one predictor of a healthy gut? A study found that those who consumed more than 30 different plants a week, had a more diverse gut microbiome than those who consumed as little as 10 or less plants weekly.² Be sure to give this recipe a try and add up the number of plants consumed in your week!
Stir-fry noodles
Please note: costs are 'per serving' and may vary. Costs were accurate at time of publish.
Ingredients
- 1 tbsp canola oil
- 2 cloves garlic
- 2 carrots, peeled and thinly sliced
- 1 red capsicum, seeded and sliced
- 1 corn cob, trimmed off the cob
- 1 head broccoli, cut in florets
- 1 bunch bok choy, washed and roughly chopped
- 1 cup red or white cabbage, shredded
- 1/4 cup soy sauce (salt reduced)
- 1 tsp fish sauce
- 2 tbsp honey
- 450 grams fresh hokkien noodles, prepared according to instructions
- 1/4 cup cashews
Instructions
- Heat oil in a wok or fry pan.
- Stir fry 2 cloves garlic for 15 seconds to release its flavour.
- Add your variations here and fry off for 2 – 3 minutes.
- Add, 2 carrots, peeled and thinly sliced, 1 red capsicum, seeded and sliced, 1 corn cob, trimmed off the cob, 1 head broccoli, cut in florets, 1 bunch bok choy, washed and roughly chopped and 1 cup red or white cabbage, shredded for 3 – 4 minutes.
- Stir in 1/4 cup soy sauce (salt reduced), 1 tsp fish sauce and 2 tbsp honey and fry for a further 2 minutes.
- Add drained 450 grams fresh hokkien noodles, prepared according to instructions and 1/4 cup cashews and stir through.
Notes
Tips
- Swap in or out any vegetables you like, aiming for seasonal produce which is more affordable, nutritious and sustainable.
- Add protein using tofu, tempeh, pork, chicken or beef (rump steak is a great option) cut into strips.
- Add chilli and or fresh herbs like coriander or Vietnamese mint for extra flavour.
- *Food checker status becomes GREEN when honey is omitted. Keep in mind that honey adds both flavour and texture to this dish and we recommend keeping it in the recipe as there are a lot of nutritional benefits from the vegetables within this recipe.
References
- Eatforhealth.gov.au [Internet]. Australia: Australian Government Department of Health. Recommended number of serves for adults. [updated 2015 Jul 27; cited 2021 Aug 23]; [about 5 screens].
- McDonald D, Hyde E, Debellius JW, Morton JT, Gonzalez A, Ackermann G et al. American Gut: an open platform for citizen science microbiome research. Msystems. 2018 May 15;3(3):e00031-18.