Vegetable Noodle Stir Fry

Vegetable Noodle Stir Fry

This shouldn’t take you more than 15 minutes to make, which is already a very good reason for giving it a go, but there’s a lot more to say about this recipe.

Let’s start with the taste.  I think it’s the combination of sesame oil, mushrooms and dried pepper flakes that gives this dish an element of surprise – a dash of originality and excitement.
As for its ingredients, I think I’ll just concentrate on two of them, otherwise we’ll never get down to the actual recipe.

Sesame oil
Make sure you use cold-pressed sesame oil, because it’s the only type that contains natural vitamin E, which protects against oxidation of the good fatty acids you find in this oil. These include polyunsaturated omega-6 fatty acids (linoleic acid) and monounsaturated omega-9 fatty acids (oleic acid).  Omega 6 is fundamental for hydrating  the skin and  omega 9 is beneficial for good cardiovascular health.
Keep your cold pressed sesame oil in the fridge after opening the bottle to preserve these wonderful properties.

Bok Choy
Bok Choy (also known as leafy Chinese cabbage or pak choi), one of the main ingredients of this dish, deserves to be labelled as a “super food”.
It’s a fantastic source of vitamin C (ascorbic acid),  vitamin A, carotenes, and other flavonoid polyphenolic anti-oxidants.
It’s also a great source vitamin K, which helps make your bones stronger, healthier and slows down osteoporosis.
Fresh bok choy contains B-complex vitamins such as pyridoxine (vitamin B6), riboflavin (B2) , pantothenic acid ( B5) and thiamin (B1). These vitamins are essential in the sense that our body requires them for metabolic functions, the nervous system,  hair and nail growth etc…
By now, you’re probably thinking that we’ve exhausted bok choy’s virtues. Well not quite it’s also a source of minerals, particularly calcium, phosphorous, manganese, and iron .

Ingredients for 2

  • 1 tablespoon of cooking oil oil (peanut, sunflower, coconut or rice)
  • 1 clove of crushed garlic (or ½ inch of garlic paste)
  • a pinch of dried hot pepper flakes
  • 1 sliced red onion
  • 1/2 red bell pepper chopped in thin strips
  • 1 cup of mushrooms (shitake is ideal but ordinary ones will do)
  • 2 cups of chopped bok choy
  • 3 tablespoons of soy sauce
  • 2 teaspoons of sesame oil
  • sesame seeds
  • 120 gr (4 oz)) of thin rice noodles

Preparation

  1. Boil a large pot of water for rice noodles.
  2. Heat the oil and saute the garlic and pepper flakes briefly . Add the vegetables and stir fry at a high temperature for 3-4 minutes.
  3. Cook rice noodles in boiling water for required time (+/- 1-2 min) then add to vegetables.
  4. Mix in soy sauce, sesame oil and sprinkle with sesame seeds.

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