Low-fat Stir-fried Vegetable Spaghetti | Vegan/Vegetarian Recipe


Stir-fried Vegetable Spaghetti, vegan/vegetarian recipe

Have I ever mentioned that Boyfriendlovlie is quite a great cook? After blogging for so long, I am quite surprised that I have never blogged about and praised Boyfriendlovlie’s culinary skills. Mind you though, when we first met, more than a decade ago, he could barely even cut vegetables, let alone cooking. I remember his first attempt, which was way back during our pre-vegan days, at trying to cook me something. He made a big fry-up with meat burgers, sausages and potato chips. At that time he really thought he was going to impress me. Bless him. I did appreciate the gesture but it was just not my type of food even before going vegan. So, gradually he made the effort of learning how to cook real food and he can now master vegan curries, bechamels, pasta dishes, noodle dishes, rice dishes, soups and not forgetting delicious low-fat stir fries.

Quite candidly, I must admit that a spaghetti stir-fry is one dish that he masters better than I do. He makes it fried-noodle-style; I guess it may be because chow mein is one of his favourite food. We use spaghetti instead of noodles because we can never find a good quality Chinese-style noodle brand (that is also healthy). I am always concerned of the wax coating and the unwaxed noodles just turn to mush in a stir-fry. Homemade noodles is probably the way to go but I can never get to it; sadly, the pasta machine just sits in the cupboard.

For now, let’s just sit back and enjoy this cooking demo of a low-fat Stir-fried Vegetable Spaghetti from my personal Chef at home (aka Boyfriendlovlie).

Stir-fried Vegetable Spaghetti

Ingredients (serves 2)

250 g dry spaghetti (or make your own noodles using our homemade noodles recipe)
1 inch ginger, finely chopped (or 1 tablespoon minced ginger)
2 carrots
1 cup (or a handful) snow peas (mange-tout)
1/2 broccoli head
1 cup bean sprouts
6 – 7 fresh mushrooms
5 stems kale
1-2 stems scallions
2 tablespoons coconut oil (or vegetable oil)
2 tablespoons teriyaki sauce
1 1/2 tablespoons jerk/bbq sauce
1 – 2 tablespoons shoyu soy sauce
1 tablespoons maple syrup
1/2 teaspoon lemon juice
Black pepper and salt to taste

  • Bring a large pan of water to boil. Break spaghetti in half and boil until al dente. When spaghetti is cooked, drain water. Run cold water in the spaghetti, then drain again. (Running cold water in the spaghetti prevents it from sticking to one another until we are ready to use it). Set spaghetti aside.
  • Meanwhile, prepare vegetables: cut the broccoli into florets, cut the carrots into julienne (or thin strips), remove the strings from the snow peas, wash mushroom thoroughly then slice them.
  • Remove the middle stem from the kale, then cut the leaves into thin ribbons. Chop the scallions. Wash the bean sprouts and keep aside.
  • Once all vegetables are prepare, begin sauteing them by starting with the carrots.
  • Heat a tablespoon of oil, in a deep large non-stick fry pan or wok. Add in the carrots. Saute for a couple of minutes. Remove and set aside.
  • Next add in the broccoli pieces. No need to add any more oil. You can add a little water. Saute for 4 – 5 minutes then add the snow peas and cook for another couple of minutes. Remove from pan and set aside.
  • Next add the mushrooms. You may add a little teriyaki and bbq sauce. Stir and cook for 5 – 6 minutes. Remove and set aside.
  • Next add in the kale with a little water. Let cook until slightly wilted. Remove and set aside.
  • Now add all the pre-cooked veggies (carrots, broccoli, snow peas, mushrooms and kale) back into the frying pan. (You may turn off the heat at this point so that the vegetables do not overcook). Add the bean sprouts. Stir and mix all the veggies. Then remove and set aside.
  • Now heat 1 tablespoon of oil in the frying pan, add in the chopped ginger. Let cook for a couple of minutes. Then add the cook spaghetti.
  • Add the sauces: teriyaki, bbq, soy sauce and maple syrup. Stir and mix well. Add the lemon juice.
  • Next add all the pre-cooked vegetables back in and give everything a good stir. Taste and adjust salt & pepper. Cook for about a minute or so. Then, turn off heat.
  • It is best to serve straight-away as reheating may overcook the vegetables.
  • Garnish with the scallions and enjoy with your favourite hot sauce!

If you are cooking this in advance then I suggest you under cook the vegetables then when reheating the vegetables will be just right.

So, I do hope you’ve enjoy this recipe. Leave a dodo love (comment) for Boyfriendlovlie if you’ve enjoyed his recipe and cooking demo! A la prochaine!

Stir-fried Vegetable Spaghetti | Vegan/Vegetarian Recipe
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Main Dish
Cuisine: Fusion
Yield: 2 - 3 servings
Ingredients
  • 250 g dry spaghetti (or check the blog for our own homemade noodles recipe)
  • 1 inch ginger, finely chopped (or 1 tablespoon minced ginger)
  • 2 carrots
  • 1 cup (or a handful) snow peas (mange-tout)
  • ½ broccoli head
  • 1 cup bean sprouts
  • 6 - 7 fresh mushrooms
  • 5 stems kale
  • 1-2 stems scallions
  • 2 tablespoons coconut oil (or vegetable oil)
  • 2 tablespoons teriyaki sauce
  • 1½ tablespoons jerk/bbq sauce
  • 1 - 2 tablespoons shoyu soy sauce
  • 1 tablespoons maple syrup
  • ½ teaspoon lemon juice
  • Black pepper and salt to taste
Instructions
  1. Bring a large pan of water to boil. Break spaghetti in half and boil until al dente. When spaghetti is cooked, drain water. Run cold water in the spaghetti, then drain again. (Running cold water in the spaghetti prevents it from sticking to one another until we are ready to use it). Set spaghetti aside.
  2. Meanwhile, prepare vegetables: cut the broccoli into florets, cut the carrots into julienne (or thin strips), remove the strings from the snow peas, wash mushroom thoroughly then slice them.
  3. Remove the middle stem from the kale, then cut the leaves into thin ribbons. Chop the scallions. Wash the bean sprouts and keep aside.
  4. Once all vegetables are prepare, begin sauteing them by starting with the carrots.
  5. Heat a tablespoon of oil, in a deep large non-stick fry pan or wok. Add in the carrots. Saute for a couple of minutes. Remove and set aside.
  6. Next add in the broccoli pieces. No need to add any more oil. You can add a little water. Saute for 4 - 5 minutes then add the snow peas and cook for another couple of minutes. Remove from pan and set aside.
  7. Next add the mushrooms. You may add a little teriyaki and bbq sauce. Stir and cook for 5 - 6 minutes. Remove and set aside.
  8. Next add in the kale with a little water. Let cook until slightly wilted. Remove and set aside.
  9. Now add all the pre-cooked veggies (carrots, broccoli, snow peas, mushrooms and kale) back into the frying pan. (You may turn off the heat at this point so that the vegetables do not overcook). Add the bean sprouts. Stir and mix all the veggies. Then remove and set aside.
  10. Now heat 1 tablespoon of oil in the frying pan, add in the chopped ginger. Let cook for a couple of minutes. Then add the cook spaghetti.
  11. Add the sauces: teriyaki, bbq, soy sauce and maple syrup. Stir and mix well. Add the lemon juice.
  12. Next add all the pre-cooked vegetables back in and give everything a good stir. Taste and adjust salt & pepper. Cook for about a minute or so. Then, turn off heat.
  13. It is best to serve straight-away as reheating may overcook the vegetables.
  14. Garnish with the scallions and enjoy with your favourite hot sauce!
Notes
If you are cooking this in advance then I suggest you under cook the vegetables then when reheating the vegetables will be just right.

Stir-fried Vegetable Spaghetti, vegan/vegetarian recipe

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10 Comments

  • Jessica Mars
    October 22, 2014 at 3:41 pm

    Amazing! Am not a chef but from Monday to Friday I have to cook for me and my husband who goes to school after work… so I will try this recipe soon. Thank you for the video!

    • Lovlie
      October 22, 2014 at 4:03 pm

      My boyfriend isn't a chef either but he cooks some nice hearty meals. School after work must be tiring. I've done it in the past, not an easy thing. So yes, you need to cook him some nice lovely food then. πŸ™‚

  • Jessica Mars
    October 22, 2014 at 3:42 pm

    Oh one question, where did you get the ''pima'' ?

    • Lovlie
      October 22, 2014 at 3:59 pm

      I use a brand called Sambal Oelek (http://www.hotsauce.com/Huy-Fong-Sambal-Oelek-Chili-Paste-p/1110sb.htm). It really nice and hot (probably not as hot as "mazavaroo" but still very good). I usually get it from my local Metro store. I've seen it in Loblaws too.

    • Jessica Mars
      October 22, 2014 at 5:12 pm

      Thank you! I will look for this… Really need some '' pima '' in my meals πŸ˜‰

    • Lovlie
      October 22, 2014 at 6:15 pm

      No worries. Look for it in the Asian aisle where they keep the noodles and Asian sauces. "Pima" makes everything better!

  • chow vegan
    October 27, 2014 at 3:25 am

    That's so cute Boyfriendlovlie is your personal chef. πŸ™‚ The stir-fried spaghetti looks super delicious!

    • Lovlie
      October 27, 2014 at 2:34 pm

      As much as I love cooking, it's nice to have someone cook for me from time to time. πŸ™‚

  • Jessica
    November 3, 2014 at 2:57 pm

    I tested it last Monday πŸ™‚ I replaced the kale by brede :P. Very delicious πŸ™‚ Thank you for the recipe.

    • Lovlie
      November 3, 2014 at 3:59 pm

      That's great! Yes, I often replace the kale by other greens like bok choy and it's even better with it. πŸ™‚

Comments are closed here.

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