Vegetarian Stir Fry

The great thing about a stir fry is that you can replace any vegetable with what is in season or on special at the moment.  We also like the convenience of making a little extra sauce so it can be stored and another stir fry can be made quickly later in the week.

Recipe by Sage Lange – Personal Trainer at Bay City Gym


1 Tablespoon, Sesame Oil
1 small Onion, finely diced
2 Carrots, peeled & sliced
2 Capsicums, sliced
1 cup Broccoli, separate into small pieces
2 Garlic Cloves, crushed
1 Cup Mushrooms, cleaned & sliced
8 Baby Corn, canned, halved if large
12 Snow Snap Peas, tipped and spine removed, or beans
1/3 Cup Stir Fry Sauce (see recipe below to make)
Egg noodles (cooked to packet instructions) or rice

Stir Fry Sauce Sauce (store left over sauce in air tight jar and use in the next 7 days for more stir fry’s):
1/2 cup reduced-sodium soy sauce
1/2 cup reduced-sodium chicken broth
1 – 2 tablespoons cornstarch
1 tablespoon minced garlic
1 tablespoon minced ginger
1 tablespoon brown sugar
1 tablespoon olive oil
1 teaspoon rice vinegar
1/2 teaspoon sesame oil (optional)


Prepare & slice all of the vegetables and have ready beside the stove top.

Heat a large wok or non stick frying pan on a high heat.

Add the sesame oil. Once the oil is hot add the onion, carrot, capsicums and broccoli and stirring often cook for 3-4 minutes, ensure it does not stick or burn.

Add to this the crushed garlic and stir through and cook for one minute.

Add the mushrooms, baby corn and snap peas and cook for 3-4 minutes, stirring frequently.

Finally add the Vegetarian Stir Fry sauce and mix through until coated.

Cook for a further 2 minutes or until it’s heated through, then remove from the heat.

Serve hot, garnish with toasted sesame seeds and finely diced spring onion

Serve on a bowl of eggs noodles or rice