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Chinese mixed vegetables

This quick and easy dish is a perfect accompaniment to a Chinese meal.

What you need

3 tsp vegetable oil
4 salad onions, trimmed and chopped
225 g mange-tout, trimmed
225 g extra fine asparagus, trimmed
2 courgettes, trimmed and sliced diagonally
100 g canned waterchestnuts, drained and sliced
25 g bean sprouts
4-6 red chillies, trimmed, de-seeded and halved
3 tsp light soy sauce
3-6 tsp sherry
seasoning
1/2 tsp sugar
1 tsp sesame oil

Method

  1. Heat the oil in a wok or frying pan. Add the salad onions and stir-fry for 1 min.

  2. Add the mange-tout, asparagus, courgettes and water chestnuts. Toss well and cook for 1 min.

  3. Add remaining ingredients and stir-fry for 3 min. Transfer to a warm serving dish and serve immediately.

  • Low in fat Vegetarian Vegan
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  • Preparation10 minutes
    Cook5 minutes
    Total15 minutes
  • Energy144 kcal/serving
    Fat1.33 g/serving
    Carbohydrates56.88 g/serving
    Glycaemic Index6
    Glycaemic Load0.89
  • Chinese mixed vegetables

Serving suggestion

Cook's tip

Guideline Daily Amounts
Per portion Per 100g Men Women
Energy (kj) 621 160 10475 8350
Energy (kcal) 144 37.1 2500 2000
Protein (g) 6.81 1.76
Carbohydrate (g) 22.0 5.67 345 275
Fat (g) 5.15 1.33 95 70
Fat (saturated) (g) 0.71 0.18
Fibre (g) 6.68 1.72
Sodium (mg) 235 60.7
Salt (equivalent) (g) 0.59 0.15 7 5
Per Portion Per 100g RDA
Vitamin A (µg) 589 151 800
Vitamin B-12 (µg) 0.00 0.00 1
Vitamin B-6 (mg) 0.50 0.13 2
Vitamin C (mg) 170 44.0 60
Vitamin D (µg) 0.00 0.00 266
Vitamin E (mg) 2.77 0.71 10
Zinc (mg) 1.11 0.29 15
Calcium (mg) 89.2 23.0 800
Folate (mcg) 163 42.2 200
Iron (mg) 3.60 0.93 14
Magnesium (mg) 79.7 20.5 300
Niacin (mg) 2.42 0.62 18
Pantothenic acid (mg) 0.79 0.20 6
Riboflavin (mg) 0.25 0.06 1.6
Phosphorous (mg) 156 40.2 800
Thiamin (mg) 0.34 0.09 1.4

This recipe is:

  • Low in fatLow in fat
  • Demi-vegDemi-veg
  • VegetarianVegetarian
  • VeganVegan
  • Citrus freeCitrus free
  • Corn freeCorn-free
  • Cow-dairy freeCow-dairy free
  • Dairy freeDairy free
  • Egg freeEgg free
  • Peanut freePeanut free
  • Shellfish freeShellfish free

What the text colours mean:

  • Low in fat
  • High in fibre
  • Rich source
  • Known source

This recipe is estimated to provide the nutritional content shown alongside.

The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable

IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.

Highlights
Diet
Low in fatLow in fat
Demi-vegDemi-veg
VegetarianVegetarian
VeganVegan
Allergy and intolerance profile
Citrus freeCitrus free
Corn freeCorn-free
Cow-dairy freeCow-dairy free
Dairy freeDairy free
Egg freeEgg free
Peanut freePeanut free
Shellfish freeShellfish free
Suitable for cooking in
Stir-fry
Wok
Occasion
Entertaining
Convenience
Meal type
Vegetables
Main ingredient
Vegetables
Cuisine style
Asian.chinese
Cheffy specials
Classic recipe
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