A tasty, fragrant vegetable stir fry, this is an excellent way of getting your 5-a-day, which works either as a meal by itself or as an accompaniment to something else. Depending on how you prepare the meal and what you eat it with, it should also be quite low in calories.
1 – 2 tablespoons olive oil
1 bag beansprouts
3 large carrots
2 large green peppers
handful of pak choi or similar Chinese leaf
For spice paste:
1 – 2 teaspoons cardamon pods
1/4 – 1/2 teaspoon black peppercorns
1 – 2 teaspoons ground coriander or coriander seeds
1 teaspoon ground ginger
pinch cumin seeds
pinch fennel seeds
Sweet chilli sauce, home made soy-free soy sauce (see Soy sauce), or any other similar sauce you are safe with, added at table to taste.
1. make your spice paste. Start with putting your cardamon pods into a clean, dry, pestle and mortar. Break open, keep the seeds and discard the papery green husks. To the seeds add any spices you are using whole (i.e. not already ground). Crush to a powder, and then add any ground spices. Mix well with enough cold water to make a thick paste, and leave to one side.
2. heat up oil in a wok or large frying pan. Add onion and carrot and fry until browned and slightly soft. You may wish to add a small drop of water at this stage to help with the softening process. Add green peppers and cook for a few more minutes until they soften to your liking. Then add the beansprouts and pak choi/leaves, mix well, and cook quickly, just until the whole dish is piping hot.
3. Serve quickly either as a main meal divided between 2 or 3 people, or accompaniment/side dish divided between up to 5 people, along with meat, rice, noodles, or similar, of your choice. Add whichever sauce you choose and enjoy!