A vibrant, nourishing dish that celebrates the natural flavours of fresh vegetables without the need for frying. Instead of oil, this healthy stir-fry is prepared using vegetable stock for sautéing, keeping it light yet full of flavour. The aromatic base of crushed garlic, fresh ginger, and turmeric releases warmth and depth, while a rainbow of vegetables — including courgette, carrot, mushrooms, green beans, broccoli, red cabbage, and pak choy — provide a delightful mix of textures, colours, and nutrients. Tender brown rice sits beneath the stir-fry, making it a wholesome, filling me
The star of the dish is the Spicy Peanut Sauce — a creamy, salty-sweet blend of reduced-salt peanut butter, tangy soy or tamari, and sweet chilli sauce, loosened with boiling water for the perfect drizzle or toss. This sauce adds richness and a gentle heat that complements the freshness of the vegetables beautifully.
Health Benefits:
- Brown rice is high in fiber and slow-release carbohydrates, helping maintain steady energy levels and support digestion.
- Garlic contains allicin, which may help boost immunity and promote heart health.
- Ginger supports digestion, reduces inflammation, and adds a refreshing zing.
- Turmeric is a powerful anti-inflammatory spice that also supports joint and brain health.
- Courgette (zucchini) is low in calories but high in vitamins A and C, supporting skin and immune health.
- Carrot is a great source of beta-carotene for eye and skin health.
- Mushrooms provide antioxidants, vitamin D, and compounds that support immunity.
- Green beans and broccoli add fibre, vitamin C, and folate, supporting digestion and cell function.
- Red cabbage is rich in anthocyanins, powerful antioxidants that support heart and brain health.
- Pak choy is a calcium-rich leafy green that supports bone health.
- Peanut butter offers healthy fats, protein, and vitamin E for sustained energy and cell repair.
- Sweet chilli sauce adds a dose of capsaicin, which may boost metabolism.
- Using vegetable stock instead of oil reduces calories without sacrificing flavour.
This dish is vegan, nutrient-dense, and bursting with natural goodness, offering a satisfying balance of hearty grains, crisp vegetables, and creamy-spicy sauce — a guilt-free comfort meal you’ll want to make again and again.
No Fry Vege Stirfry with Spicy Peanut Sauce
Ingredients
- ½ cup cooked brown rice
- ¼ cup vegetable stock
- 2 cloves garlic minced
- 1 tbsp fresh ginger grated
- 1 tbsp fresh turmeric grated
- 1 brown onion diced
- 1 courgette (zuchinni) sliced
- 1 carrot sliced thinly
- 2 cups button mushroom sliced
- 1 cup green beans sliced
- 1 cup small broccoli florets
- 2 cups red cabbage
- 2 sml bok choy broken into leaved
- 2 tbsp reduced salt soy sauce (or tamari)
Peanut Sauce
- 2 tbsp salt-reduced peanut butter
- 1 tbsp sweet chilli sauce
- 1 tbsp salt-reduced soy sauce (or Tamari)
- boiling water
Instructions
- Heat the vegetable stock in a large frying pan and add the garlic, ginger and turmeric.
- Add vegetables (except for bok choy) and cook over a medium heat, stirring regularly, until veges are tender (add more vege stock if necessary). Add the bok choy at the last and stir through until reduced in size.
- While veges are cooking, in a small bowl combine the sauce ingredients using enough boiling water to make a smooth paste.
- When veges are tender serve on rice drizzled with the peanut sauce.
