Veggie Stir Fry with Cashews
I love stir-fried broccoli with a little bite. Prepare all the vegetables in advance and keep them covered in the fridge until needed; this dish can be ready really quickly.
I love stir-fried broccoli with a little bite. Prepare all the vegetables in advance and keep them covered in the fridge until needed; this dish can be ready really quickly.
- Carbohydrate 11.261025 g
- Cholesterol 0 mg
- Fat 6.15966 g
- Fiber 2.25279997497797 g
- Protein 4.52336 g
- Saturated Fat 1.190835 g
- Serving Size 1 1 Serving (125g)
- Sodium 228.5295 mg
- Sugar 9.00822502502203 g
- Trans Fat 0.473507500000001 g
- Calories 108 calories
Step-by-step
- Wash and pat dry the spinach, broccoli and mange tout.
- Core and deseed the pepper, and slice thinly.
- Deseed and thinly slice the chilli, chop the coriander and crush the garlic.
- Mix together the oil, soy sauce and garlic.
- Heat a large wok or frying pan.
- Pour in the oil mixture, add the brocolli and stir-fry for a few minutes.
- Add the mange tout, pepper, chilli and coriander.
- Continue stir-frying for a few more minutes.
- Add the spinach and cook until it is just begining to whilt.
- This take about a minute.
- Sprinkle with cashews and serve.
Adding all vegetables to the pan at once guarantees a watery, unevenly cooked mess. Different structural densities demand staged cooking times. Dense items like broccoli florets and sliced yellow peppers require a head start in the wok to soften slightly without losing their structural integrity. Mange tout and spinach contain vastly higher water content and cook in under sixty seconds. Introduce delicate leaves at the absolute final stage of high-heat exposure to prevent them from dissolving into a pulpy paste. A smoking-hot carbon steel wok is essential here; standard nonstick skillets cannot achieve the rapid thermal transfer required for proper searing without scorching the minced garlic. Whisking the garlic directly into the groundnut oil protects the botanical compounds from burning instantly upon contact with the metal surface. When multiplying quantities for larger gatherings, avoid overcrowding the cooking vessel. Excess moisture gets trapped beneath piled ingredients, steaming the produce rather than frying it. Cook large batches sequentially in multiple portions to maintain intense dry heat. Finish the dish by folding in toasted cashews immediately before plating to preserve their brittle crunch against the tender vegetables.
