Meat Free Monday One day a week can make a world of difference

Satay Vegetable Stir Fry

Oliver Boaler
  • Serves: 4 (as a main) or more as a side
  • Preparation: 20
  • Cooking: 25
  • Ready: 45

This simple recipe makes a delicious satay sauce that complements the crisp stir fry vegetables.


For the sauce

  • 150 ml creamed coconut
  • 3 tablespoons sweet chilli sauce
  • 2 tablespoons soy sauce
  • 3 tablespoons crunchy peanut butter
  • 1 tablespoon sesame oil

Suggested vegetables

  • 1 large carrot
  • 2 red peppers
  • 2 spring onions
  • 4-5 leaves of Chinese cabbage
  • 5-6 mini baby corns
  • 50 g mange tout
  • 50 g bean sprouts

For the stir fry

  • 300 g ready to eat noodles/100 g dried
  • 7-8 cm piece of fresh ginger
  • 2 cloves garlic
  • 2 red chilli
  • handful of basil leaves
  • roasted peanuts
  • 3 tablespoons peanut/vegetable oil


Depending on what vegetables you’ve bought, thinly chop the carrot, peppers and spring onions and shred the Chinese cabbage.

If using dried noodle nests, add to a pan of boiling water for the required cooking time. If using ready to eat noodles; place in a bowl, pour boiling water over them, and drain.

Meanwhile mix the sauce ingredients in a bowl to make a smooth satay sauce.

Heat the peanut/vegetable oil in a wok. Grate the ginger, press the garlic, and finely chop the chillies and add to the pan. Fry for a minute before adding the harder pieces of stir fry vegetables, such as the carrots and peppers. After a couple of minutes add the noodles and the rest of the vegetables and continue to fry for another couple of minutes.

Move the stir fry to the side of the wok to create a space in the centre. Pour the sauce into this space and bring to the boil before mixing with the stir fry to coat.

Garnish with the basil leaves and roasted peanuts.

Additonal notes

This recipe is taken from Oliver Boaler’s cookbook Let’s Eat Less Meat. Reproduced with the kind permission of WHOLE Publishing.

“One of the great things about a stir fry is it leaves you free to pick what vegetables you like or need to use up. This simple recipe makes a delicious satay sauce that complements the crisp stir fry vegetables.”

Facebook: Let’s Eat Less Meat
Twitter: @letseatlessmeat

Impact calculator

See the difference you can make

Calculate how you can have a positive impact by eating less meat and dairy ...
Participating people
Meat free days a week
For how long (years)?
Press enter or esc to cancel