Prep & Cooking time: 35 minutes
Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C & K, protein, fibre, iron, potassium, calcium, iron and is low in saturated fats!
This is a quick and nutritious ‘mid-week’ recipe that won’t leave you reeling from a pile of dishes or a huge dent in your wallet! It’s extremely adaptable; just use whatever vegetables, legumes, pulses and/or nuts you happen to have available on the day.
To be quite honest, this recipe started off as a stir-fry but I made too much broth… So it quickly turned into a ‘ramen-style’ meal! C’est la vie! 🙂
NB: Please half the sauce ingredients if you do not with to have a ‘ramen’ and would prefer a regular stir-fry dish!
*Based on 2 servings, this recipe provides:
485kcal, 17g protein, 10g fat, 1.5g s/fat, 1.5g salt, 186.3mg calcium & 4.55g iron/serving
NB: If desired, slice the calories by omitting the oil, reducing the quantity of the pasta and/or nuts or try adding more beans and omit the nuts completely!
Place a large, non-stick saucepan full of cold water over a medium-high heat. Bring to the boil. Cook the pasta according to the packet instructions. Drain.
In the meantime, place the spinach into a microwavable dish. Defrost in the microwave. Drain.
Meanwhile, wash, peel, trim the ends and chop the carrot into small ‘match-stick’ pieces. Wash, dry and slice the mushrooms. Wash and halve the corn. Wash, peel and grate the ginger. Peel and finely grate the garlic. Wash, trim the ends and finely slice the onion. Drain and rinse the beans. Wash, trim the ends and roughly dice the cucumber.
Heat a large, non-stick wok over a medium heat. Spray some low-fat cooking oil. Add the carrot, mushrooms and corn. Gently stir-fry for 3-4 minutes.
In the meantime, prepare the sauce. Place the stock, vinegar, soya sauce, oil, chilli flakes and sugar(if using) into a large measuring jug. Mix to combine and dissolve the sugar. Make a slurry with the starch and equal parts water in a separate dish. Pour this into the stock mixture. Whisk together.
Add the ginger, garlic and onions. Stir fry for 1-2 minutes.
Add the spinach and beans. Stir to combine. Stir-fry a further minute.
Pour in the sauce. Mix together. Bring to a simmer. Cook for 2-4 minutes or until slightly thickened.
Remove from the heat. Add the pasta.
Mix gently to combine.
Serve warm. Transfer into large bowls.
Garnish with the cucumber and nuts.
- Use wholemeal pasta, or maybe try rice or buckwheat soba noodles instead of GF pasta!
- Use fresh, frozen or tinned vegetables! Always defrost before use.
- Try any variety of beans, pulses or nuts! Perhaps: soya beans, or brown lentils, cashews, almonds or pistachios!
- Omit the broth mixture and just flavour your stir-fry with any number of ingredients: soya sauce, vinegar, maybe some lime juice, fresh chillies, or alternative seasoning’s, e.g. a sprinkle of five spice.