I posted this vegetable satay stir fry on my Instagram the other day but also included Quorn chicken style pieces, which is a great way to up vegetarian protein in a meal. I didn’t have any today, but the meal was just as delicious without. You can also use tofu or pulses to increase the protein in this recipe and keep it vegan.
You can use any vegetables you have, from peppers to beansprouts to cabbage. Stir fry’s are so versatile and healthy, so experiment with your favourite vegetables.
This satay sauce could be used as a dipping sauce for spring rolls or dim sum, or marinade tofu in the sauce, thread onto sticks and bake in the oven for 15 minutes. The possibilities are endless.
The below recipe is completely vegan, and if you use tamari instead of soy sauce it will also be gluten free. Quorn however is not vegan as it has egg white in, so use tofu as a vegan alternative.
Vegetable Satay Stir Fry
Serves 1-2. 5 minute prep time, 5 minute cooking time
- 100g Broccoli
- 6 Chestnut Mushrooms
- 2 Spring Onions/ Scallions
- 1 Courgette
- Handful coriander/ cilantro
- 1 tbsp rapeseed oil/ preferred oil
- Satay sauce (recipe below)
- Heat a frying pan over a medium heat. Add the oil.
- Make the satay sauce (below) and set aside.
- Chop the broccoli into 1 inch chunks, slice the mushrooms. Add to the pan.
- Using a potato peeler, peel the courgette into ribbons. Slice the spring onions.
- After cooking the broccoli and mushrooms for 3-4 minutes, throw in the courgette and spring onions.
- After 1 minute, add the satay sauce to the pan, let the sauce reduce a little (1 minute), scatter with the coriander and serve.
- 1 tbsp crunchy 100% peanut putter
- 1 red chilli, finely chopped
- 1 garlic clove, crushed
- 1 tsp fresh ginger, grated
- 1 tbsp soy sauce/ tamari
- 1 tsp rice vinegar
- Juice of 1 lime
- Mix everything in a bowl and set aside.