Get your greens with this tasty, healthy veggie stir fry
In February, lovely purple sprouting broccoli is in season and is being picked and delivered to shops up and down the UK. Broccoli was originally cultivated by the Romans, who used to enjoy it with cumin and coriander seeds, chopped onion and wine.
Here I’ve used it in a quick, easy and super-healthy stir fry that can be adapted to fit your own personal tastes. Purple sprouting broccoli has a lovely firm texture and fresh taste that really sings when paired with oriental cooking ingredients like soy and sesame.
When choosing your broc, opt for plants with a rich, dark purple colour to the leaves and a stem that snaps cleanly when bent (don’t go round your local supermarket snapping all the broccoli though – just make sure the stems aren’t bendy as this means the broccoli is past its best).
I love this recipe as a quick, nutritious meal to cook for my family after a long day of work, when I’d rather join them all on the sofa rather than spend hours slaving at the stove. With a bit of prep time for the vegetables, this can be on the table in about ten minutes flat. Perfect!
You will need:
- 500g purple sprouting broccoli, chopped and ends trimmed off (if some of your stalks are thicker than others, cut them in half lengthways to try to ensure they cook at the same rate as the others)
- 500g mushrooms, finely sliced. Try oyster or even shiitake mushrooms for a more authentic take
- 250g carrots, chopped into thin batons
- 1 bunch spring onions, finely chopped
- 1 garlic clove, crushed (or a squeeze of garlic paste if you’re feeling lazy)
- A pinch of dried chilli (optional!)
- 4 tbsp oil
- 2 tbsp soy sauce
- 1 tbsp sesame oil
- 300g ‘ready to wok’ cooked noodles
- Heat up the oil in a large frying pan, or preferably a wok. Fry the spring onions, chilli (if using) and garlic over a medium heat for about two minutes, stirring regularly so they don’t stick or burn.
- Add the carrot batons, mushrooms and broccoli, turn up the heat slightly and continue to stir regularly for about another five minutes.
- Add the noodles to the pan, and add the soy sauce straight away. Stir thoroughly for about two minutes, allowing the sauce to coat the noodles and veggies.
- Spoon over the sesame oil just before serving (I prefer to scoff this out of a big bowl!). Garnish with some more chopped spring onions and some sesame seeds if you like, for a bit more punch and crunch.
Would you like to get some more local, seasonal produce into your diet? I’d really recommend looking at a local veg box provider. These exist in most cities and many will deliver a bit further afield – plus you’re supporting a local business. Depending on how much veg you eat and how many you’re feeding, you could find that a veg box is a much more cost-effective solution than buying all that pre-packaged produce at the supermarket.