Autumn Veg Stir-Fry

Packed with seasonal goodness, this easy Autumn Veg Stir-Fry is a quick and healthy way to use up what’s fresh. Crisp, colourful veggies cooked with garlic and a splash of soy make it perfect for busy weeknights or light autumn lunches.

Ingredients:

• 1 large potato, diced into small cubes

• 1 Carrot, cut into sticks

• 1 courgette, sliced

• 1 capsicum, sliced

• 1 cup silverbeet, chopped

• 1 Red Onion, sliced

• 2 tbsp olive oil

• 2 cloves garlic, minced

• 1 tbsp soy sauce

• Salt and pepper to taste

• optional add-ins see below

Method:

1. Parboil diced potatoes and carrot sticks for 5 minutes, then drain.

2. If adding protein: Heat a splash of oil in a large pan or wok over medium-high heat. Add thinly sliced chicken, beef, or tofu and cook until browned and cooked through. Remove from the pan and set aside.

3. Add a little more oil if needed, then add the garlic and diced potatoes. Cook for 4–5 minutes until they start to turn golden.

4. Add the capsicum, courgette, and silverbeet. Stir-fry over high heat for 5–7 minutes, keeping the veggies crisp and vibrant.

5. Splash in the soy sauce and toss everything to coat.

6. Return the cooked protein to the pan and stir through to combine and heat through.

7. Season to taste and serve hot!

   
   

Pro Tips:

• Prep everything before you start cooking – stir-fries cook fast, so have your veggies chopped and sauces ready to go.

• Cook in batches if needed – overcrowding the pan can steam your veggies instead of stir-frying them.

• Use high heat for the best sear and crunch on your vegetables.

• Mix up your sauces – try teriyaki, sweet chilli, or a drizzle of sesame oil for different flavours.

Optional Add-Ins:

• Tofu – Pan-fry until golden, then toss through for added protein.

• Chicken or Beef Strips – Quick-cook with garlic before adding your vegetables.

• Cashews or Peanuts – Add a crunchy texture and nutty flavour.

• Chilli Flakes – For a spicy kick.

• Ginger – Freshly grated ginger adds a beautiful warmth and aroma.

• Sesame Seeds – Sprinkle over at the end for a finishing touch.

Feel free to mix and match with whatever’s fresh in your fridge – stir-fries are all about making the most of what’s on hand!