Veggie Stir-Fry Noodles
This speedy and colourful dish is based on the Chinese favourite takeaway dish, Chow Mein. Try adding some cooked chicken, prawns or tofu for some extra protein.
SERVES 4
INGREDIENTS
3 tablespoons vegetable oil
1 medium onion
2 garlic cloves
1 red chilli (optional)
2 medium carrots
½ small broccoli head
¼ head cabbage
4 spring onions
150g beansprouts
250g medium dried egg noodles
1 teaspoon Chinese 5-spice (or sub garam masala)
4 tablespoons light soy sauce
Salt & pepper
EQUIPMENT
Knife
Vegetable peeler
Chopping board
Large, deep, non-stick frying pan (30cm) or wok
Large saucepan
Colander or sieve
Wooden spoon
2 medium bowls
Large plate or bowl
METHOD
1 Cut the onion in half and finely slice. Place the garlic cloves on a chopping board and squash with the back of a wide-bladed knife; remove the skin and chop finely. Cut chilli in half, remove the seeds and slice finely. Place the onion, garlic and chilli in a bowl.
2 Peel the carrots and cut into thin batons. Slice the broccoli stalk into batons then cut the head into small florets. Set aside in another bowl.
3 Remove any tough outer cabbage leaves, cut off the central core then slice finely and set aside.
4 Cook the noodles in boiling water according to the cooking instructions on the packet. Drain well, refresh under cold water if possible, then stir through a tablespoon of vegetable oil to prevent the noodles from sticking together.
5 While the noodles are cooking, remove the outer skins of the spring onions and slice finely.
6 Heat 1 tablespoon vegetable oil in the frying pan or wok then add the sliced onion, garlic and chilli and stir-fry over a medium heat for approx. 2 minutes. Increase the heat to high, add the carrot and broccoli stir fry for a further 3 minutes.
7 Add the cabbage and stir-fry for another 3 minutes.
8 When the vegetables are soft (but still with a bite), stir through the Chinese 5-spice or garam masala.
9 Take the pan off the heat and carefully tip the vegetables onto a plate or into a bowl.
10 Place the pan back on the heat, add the remaining tablespoon of oil and when hot, add the drained noodles, ¾ of the spring onions and beansprouts.
11 Stir-fry for a minute, then add the vegetables and the soy sauce. Mix well, gently turning the noodles and season with a little pepper. (you may not need salt as soy is very salty). Garnish with the reserved spring onions and serve.
ALLERGENS
Eggs, Soya, Gluten
TIP
Stir-fry leftover beansprouts with some oil, season with soy, and freeze. Use them the next time you make a stir-fry.
