Five-a-Day Mixed Vegetable Stir Fry


I find the two easiest ways to get my daily intake of a variety of vegetables is to make a salad or stir fry, and I’m a great fan of stir fries because they’re served hot! You can vary the vegetables using whatever you have in your fridge. The key to a good stir fry is to ensure you don’t overcook the vegetables by leaving them in the wok or pan too long, and you don’t need a lot of oil. For tougher vegetables such as broccoli, you could add a sprinkle of water to help with the cooking process. As a general rule, always add the crunchier vegetables to the wok first and the softer ones last – that way all the vegetables still retain their ‘bite’.

Preparation time: 10 minutes
Cooking time: 10 minutes


  • 2 tablespoons peanut oil
  • 2 garlic cloves, crushed and finely chopped
  • 1 tablespoon freshly grated ginger
  • 5 dried Chinese mushrooms, soaked in hot water for 20 minutes, finely chopped, stem discarded
  • 1 carrot, sliced
  • 1 red bell pepper, sliced
  • oz fresh baby corn, chopped into ½ in pieces
  • oz snowpeas
  • oz cashew nuts
  • ¼ cup vegetable stock
  • 1 tablespoon oyster sauce
  • 1 tablespoon light soy sauce
  • dash of sesame oil
  • 1 tablespoon cornstarch blended with 2 tablespoons cold water (optional)
  • 1 spring onion, diagonally sliced


  1. Heat a wok over high heat and add the oil. Throw in the garlic and ginger. Cook for less than 1 minute then add the vegetables. Stir fry for less than 1 minute. Add the cashew nuts and stir fry for a further minute.
  2. Add the vegetable stock, oyster sauce, light soy sauce and sesame oil.
  3. Stir in the blended cornstarch if you prefer a thicker sauce. Throw in the spring onion, give a final stir and then serve immediately with noodles or steamed rice.