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Home > Vitafriendspku > Recipes > Quick Vegetable Stir Fry
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Quick Vegetable Stir Fry

  • RECIPE MAKES: 1 serving containing 3g protein
  • PREP TIME: 20 minutes
  • COOK TIME: 20 minutes
Step 1

Place cauliflower, broccoli, beans and carrot into a saucepan of boiling water. Boil, uncovered for 2 minutes; drain.

Step 2

Heat oil in a fry-pan; stir fry garlic, onion and mushroom; 3 minutes. Add drained vegetables, coconut cream and cornflour blended with dissolved stock powder.


Step 3

Stir until sauce boils and thickens. Sprinkle with pepper and serve.

Serving suggestions:

If you fancy dessert; try serving this vegetable stir fry with vanilla ice cream or ProZero custard (see recipe section), both taste great.


Top tip:

Different vegetables can be used in the stir fry if you prefer eg. capsicum, spring onions, snow peas and sugar snap peas.   Ask your dietitian if you are unsure.

  • 3 florets cauliflower
  • 1 large floret (35g) broccoli
  • ¾ cup green beans, sliced thickly
  • 1 carrot, peeled, sliced thickly
  • 3 tsp peanut oil
  • 1 clove garlic, crushed
  • ½ brown onion, peeled, thickly sliced
  • 2 button mushrooms (28g), sliced
  • ¼ cup (60ml) light coconut cream
  • 1 tsp gluten free cornflour
  • ¼ tsp gluten free vegetable stock powder dissolved in ¼ cup boiling water
  • Ground black pepper to taste