Recipes / Mixed Vegetable Stir-Fry

Make Mixed Vegetable Stir-Fry

Alfalfa Bamboo shoots Bean sprouts Beetroot canned and pickled Black beans - 1/4 cup / 45g Bok choy / pak choi Broccoli whole - 3/4 cup Broccoli heads only - 3/4 cup Broccoli stalks only - 1/3 cup Broccolini whole - 1/2 cup chopped Broccolini heads only - 1/2 cup Broccolini stalks only - 1 cup Brussels sprouts - 2 sprouts Butternut squash - 1/4 cup Cabbage common and red up to 3/4 cup Callaloo Carrots Celeriac Celery - less than 5cm of stalk Chicory leaves Chick peas - 1/4 cup Chilli - if tolerable Chives Cho cho - 1/2 cup diced Choy sum Collard greens Corn / sweet corn - if tolerable and only in small amounts - 1/2 cob Courgette - 65g Cucumber Eggplant / aubergine (1 cup) Fennel Fermented cabbage e.g. sauerkraut - up to 1/2 cup Green beans Green pepper / green bell pepper / green capsicum - 1/2 cup Ginger Kale Karela Leek leaves Lentils - in small amounts Lettuce: Butter lettuce Iceberg lettuce Radicchio lettuce Red coral lettuce Rocket lettuce Romaine/Cos lettuce Marrow Okra Olives Parsnip Peas snow - 5 pods Pickled gherkins Pickled onions large Potato Pumpkin Pumpkin canned - 1/4 cup 2.2 oz Radish Red peppers / red bell pepper / red capsicum Scallions / spring onions (green part) Seaweed / nori Silverbeet / chard Spaghetti squash Spinach baby Spinach english Squash Sun-dried tomatoes - 4 pieces Swede Swiss chard Sweet potato - 1/2 cup Tomato - canned cherry common roma Tomato canned - 3/5 cup Tomato common - 1 small Tomato cherry - 5 cherries Tomato juice - 1/2 glass Tomatillo fresh - 1 cup Tomatillos canned - 75g Turnip - 1/2 turnip Water chestnuts Water Spinach Yam Zucchini - 65g Ackee Applesauce - 3/4 tsp Bananas unripe - 1 medium Bilberries Blueberries - 1 cup Breadfruit Carambola Cantaloupe - 3/4 cup Cranberry - 1 tbsp Clementine Coconut cream - 1/4 cup Coconut flesh - 2/3 cup Coconut sugar - 1 tsp Cranberry juice - 3/4 glass Dates - up to 5 Dragon fruit Lingonberries Grapes red and white - 28g Guava ripe Honeydew and Galia melons - 1/2 cup Jackfruit - 1/3 cup Kiwifruit - 2 small Lemon including lemon juice Lime including lime juice Mandarin Orange Passion fruit Paw paw Papaya Pineapple Plantain peeled Prickly pear / nopales Raspberry - 1/3 cup Rhubarb Strawberry - 65g / about 5 medium strawberries Tamarind Tangelo Beef Chicken Chorizo Foie gras Kangaroo Lamb Pork Prosciutto Quorn mince Turkey Cold cuts / deli meat / cold meats such as ham and turkey breast Canned tuna Fresh fish e.g. Cod Haddock Plaice Salmon Trout Tuna Wheat free breads Gluten free breads Bread: Corn bread Rice bread Spelt sourdough bread Potato flour bread Wheat free or gluten free pasta Bread wheat - 1 slice Almonds - 10 almonds Biscuit cream cracker - 4 crackers Biscuit oatcakes - 4 cakes Biscuit savory - 2 biscuits Biscuit shortbread - 1 biscuit Biscuit sweet plain - 2 biscuits Biscuit wholegrain oat cereal biscuit - 2 biscuits Brazil nuts Bulgur / bourghal - 1/4 cup cooked 44g serving Buckwheat Buckwheat flour Buckwheat noodles Brown rice / whole grain rice Chestnuts Chips plain / potato crisps plain Cornflour / maize Crispbread Corncakes Cornflakes - 1/2 cup Cornflakes gluten free Corn creamed and canned (up to 1/3 cup) Corn tortillas 3 tortillas Crackers plain Flax seeds / linseeds - up to 1 tbsp Flaxseed Oil Hazelnuts - 10 hazelnuts Kellogg's (US): Corn Flakes Crispix Frosted Flakes Frosted Krispies Rice Krispies Macadamia nuts Millet Mixed nuts Oatmeal 1/2 cup Oats Oatcakes Pastry filo / phyllo - 1 sheet Pastry puff - 1/4 sheet Peanuts Pecans - 10 halves Pine nuts Polenta Popcorn Porridge and oat based cereals Potato flour Pretzels Quinoa Pasta wheat - up to 1/2 cup cooked Rice: Basmati rice Bomba rice Brown rice Rice noodles White rice Wild rice - up to 1 cup Rice bran Rice cakes Rice crackers Rice flakes Rice flour Seeds: Chia seeds Dill seeds Egusi seeds Hemp seeds Poppy seeds Pumpkin seeds Sesame seeds Sunflower seeds Starch maize potato and tapioca Sorghum Tortilla chips / corn chips Walnuts Aspartame Acesulfame K Almond butter Barbecue sauce Capers in vinegar Capers salted Chocolate: Dark chocolate - 5 squares Milk chocolate - 4 squares White chocolate - 3 squares Chutney 1 tablespoon Dijon mustard Erythritol (E968 / 968) Fish sauce Golden syrup - 1 tsp Glucose Glycerol (E422 / 422) Jam / jelly strawberry Jam / jelly raspberry - 2 tbsp Ketchup (USA) - 1 sachet Maple syrup Marmalade Marmite Mayonnaise Miso paste Mustard Oyster sauce Pesto sauce - less than 1 tbsp Peanut butter Rice malt syrup Saccharine Shrimp paste Soy sauce Sriracha hot chilli sauce - 1 tsp Stevia Sweet and sour sauce Sucralose Sugar - also called sucrose Tahini paste Tamari sauce Tamarind paste Tomato sauce (outside USA) - 2 sachets 13g Vegemite Vinegars: Apple cider vinegar 2 tbsp Balsamic vinegar 2 tbsp Rice wine vinegar
Recipe Name: Mixed Vegetable Stir-Fry

Ingredients:
- Bok choy, chopped
- Broccoli, heads only
- Brussels sprouts, halved
- Carrots, sliced
- Celery, chopped
- Green beans, trimmed
- Red bell pepper, sliced
- Snow peas, trimmed
- Zucchini, sliced
- Bamboo shoots, sliced
- Bean sprouts
- Ginger, minced
- Garlic, minced
- Soy sauce
- Sesame oil
- Vegetable oil
- Salt and pepper to taste

Instructions:
1. Heat vegetable oil in a large pan or wok over medium-high heat.
2. Add minced ginger and garlic, sauté for 1-2 minutes until fragrant.
3. Add bok choy, broccoli, Brussels sprouts, carrots, celery, and green beans to the pan. Stir-fry for 3-4 minutes until slightly tender.
4. Add red bell pepper, snow peas, zucchini, bamboo shoots, and bean sprouts to the pan. Stir-fry for an additional 2-3 minutes.
5. Season the vegetables with soy sauce, sesame oil, salt, and pepper. Toss to combine and cook for another minute.
6. Taste and adjust seasoning if needed.
7. Remove from heat and serve the mixed vegetable stir-fry hot as a delicious and healthy side dish or over cooked rice or noodles for a complete meal.

Enjoy your nutritious and colorful mixed vegetable stir-fry!
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