Vegetarian Chow Mein

Vegetarian Chow Mein

This is a easy & quick after work meal. You can add some chicken breast or beef if you like, but sometimes it's good to have a meatless dinner during the week.

CAL P/SERVE
425
kJ P/SERVE
1780
FAT P/SERVE
8.9g
CARBS P/SERVE
62.7g
PROTEIN P/SERVE
15.8g
SUGAR P/SERVE
24.6g
SODIUM P/SERVE
1190g
FAT
%
1.5%
ENERGY RDI%
20.4%

We have used dried Ramen noodles which you can find on the shelf in most supermarkets with the other noodles however you can substitute with rice noodles or fresh Hokkien noodles if these are more available in your area. 

Other vegetables you can add could be peas, corn, cauliflower or broccoli.

Ingredients

  • ½ onion, cut into chunks
  • 1 clove garlic, crushed
  • 1 tbsp. olive oil
  • ½ red capsicum, cut into chunks
  • 1 zucchini, cut into chunks
  • 50g baby spinach
  • 200g Chinese (wombok) cabbage, finely sliced
  • 1 carrot, sliced into matchsticks
  • 8 mushrooms, quartered
  • 2 tsp. curry powder
  • 1 tbsp. soy sauce, salt reduced
  • 1 tbsp. ketcup manis
  • 1 tbsp. mirin or rice wine
  • 100g ramen noodles
  • 1 cup hot water

Method

  1. Boil a small pot of water and add the ramen noodles. Cook for 3 minutes, drain and set aside.
  2. In a large non-stick frypan or wok heat olive oil. Add onion and capsicum, stir fry for 2 minutes.
  3. Whilst this is cooking in a small bowl mix the curry powder, soy, mirin and 4 tbsp. water. Mix until curry powder has dissolved. Set sauce mix aside
  4. Add carrot, stir fry another 2 minutes.
  5. Add zucchini and mushrooms, stir fry 2 more minutes.
  6. Add garlic and 2 tbsp. sauce mixture to flavour the vegetables. Season with pepper. Add ½ the remaining hot water to pan, stirring.
  7. Add cabbage, stir fry until wilted. Add spinach then noodles, and remaining sauce mix. Drizzle the ketcup manis over then pour in the remaining hot water and mix until all combined.

Nutrition Table

Servings: 2 Serving size:585g
Average Serve Average 100g
Energy 1780 kJ 304 kJ
  425 Cal 73 Cal
Protein 15.8 g 2.7 g
Fat, total 8.9 g 1.5 g
- saturated 1.4 g 0.2 g
Carbohydrate 62.7 g 10.7 g
- sugars 24.6 g 4.2 g
Sodium 1190 mg 203 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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