+ Well Nourished ⎮ Thai Vegetable Stir Fry, a healthy, vegan meal

Thai Vegetable Stir Fry

This super tasty Thai Vegetable Stir Fry is my next twist on Jamie Oliver’s “10 recipes to save your life.”  It’s a delicious, easy to make meal that proves vegetables need not be boring or tasteless!

As part of Jamie Oliver’s Food Revolution, I was one of 10 people selected world-wide to put my spin on 10 of Jamie’s favourite staple recipes. This is #8, my twist on Jamie’s ‘Veggie Noodle Stir Fry’

Health benefits
The massive variety of seasonal vegetables is enough to make this Stir Fry a very healthy, fibre loaded meal. The cashew nuts add good fats and protein.  The lime juice, zest and also the ginger and garlic support immune function.

Coriander (also called cilantro) is a classic example of food as medicine.  It is extremely anti-inflammatory, anti-bacterial and also an amazing detoxifier and heavy metal chelator.  Medicinally, it is used frequently for arthritis, inflammatory digestive disorders and to bind and excrete heavy metals in the blood.  Needless to say, it is a very beneficial addition to any diet.

5cm piece ginger, peeled
2 cloves of garlic
1 small red chilli (optional)
Handful of coriander (cilantro), leaves and stems
Juice and zest of one lime
1 tablespoon fish sauce
250ml (1 cup) coconut milk
1 cup toasted cashew nuts, toasted
1 cup mushrooms (I used shiitake), sliced
2 large carrots, sliced
1 small head broccoli, broken into florets
Half head cauliflower, broken into florets
Handful snow peas (or green beans)
1 red capsicum, sliced
1 cup of firm organic tofu, cubed (optional)
Coriander leaves and spring onion to garnish


  1. In a food processor or powerful, process the ginger, garlic, chilli and coriander to a fine paste. Thermomix 10 seconds, speed 7.
  2. Add the lime zest, juice, fish sauce, coconut milk and half the cashew nuts. Process until it forms a smooth sauce and put half the sauce in a small pot over a low heat to warm (don’t let it boil). Taste and adjust the balance of flavours (it should be pretty good, but best to check). Thermomix 20 seconds, speed 8. Then heat 5 minutes, temp 90, speed 2.
  3. Now prepare and cook your vegetables.
  4. Heat a little oil (I use coconut or macadamia nut oil) in a wok or large frypan over a high heat. Add the mushrooms and cook for one minute stirring constantly. Add the carrot, broccoli and cauliflower and stir for a minute then add the snow peas, capsicum and tofu.
  5. Cook, stirring for another minute or so then take off the heat.
  6. In a big mixing bowl combine the warmed sauce and vegetables (so the vegetables are covered in sauce).
  7. Serve as is or over noodles, zoodles, rice or quinoa and garnish with the remaining cashew nuts.
  8. The leftover sauce is perfect to freeze in a jar for your next, fast stir fry. You can of course use all of the sauce if you like your stir-fry saucy!

Add chicken
Feel free to add cooked chicken  (I often use left over roast chook).

Replace the cashews with the same amount of sunflower seeds.

All of the content here at Well Nourished is FREE to assist you to be the healthiest you can be.  But you can help me to build a healthier world, please  Share this post with a friend Share this post with a friend.

You can also support my work by purchasing my ebook “Rise and Shine” – more details HERE or “The Well Nourished Lunchbox” – more details HERE.

Thai Veggie Stir Fry

  • Sonya

    Sounds wonderful! What do you do with the other half cup of cashews?

  • Bec Tingay

    Hi Georgia, would this serve 4 adults, or would it be best to double?

  • The sauce will definitely cover 4 good sized portions. You could double to be on the safe side and freeze any extras though. Enjoy, this is one of my faves G x

  • Kim

    Hi, I’m comfused by step 3 prepare and cook your vegetables – are they suppose to be cooked before combining and stirring for 1 minute in wok? Otherwise mine are still relatively raw

    • No they are raw and step 4 and 5 explains the order I stir fry them – first mushrooms for a minute or so etc. So I stagger the veggies so that the ones that take a bit longer go in first or ahead of the veg that cook very quickly. Your wok should be super hot and the vegetables sliced/ broken up into relatively small pieces so they cook very quickly. If you prefer a chunkier stir fry or are cooking over a smaller, less hot flame, then the vegetables might need a few more minutes. You can cook them as much or as little as you like. G x

Kind words…

“I downloaded your ebooks after hearing you speak at the Health and Wellness Summit in Melbourne. Love them, life changing… Don’t stop! Thank you for getting the whole food message out there, I certainly heard it.” Melanie

“I love your ebooks, I have all three of them now and they are now my only go to receipe books. They are simple, wholesome and taste great. THANK YOU!!! I have spent alot of money on courses about healthy eating and recipe books but your books have covered it all and my little man enjoys the snacks etc. Wish I would have found you earlier “. Brooke

“I just want to say a huge thank you for your amazing website and information. I’ve never liked cooking and never got excited by my ‘healthy’ cooking. My husband is even worse and if he could, he would just eat beacon and eggs every morning and steak every night. He hardly ate any veggies. Since I found your website I have gone through almost every recipe. My husband is loving every meal as well – even meat free Monday, and he’s taking left-overs to work for lunch (honestly, who thought that could be so hard?!)” Rose

“You have truly helped me and my family to lead a healthier lifestyle. I’ve been referring to your page every few days, very inspiring, so thank you!” Emily

“Thank you very much for your awesome website & facebook page posts, you have motivated & inspired me heaps!” Fiona

“Just discovered your site 3 weeks ago, its been a great help with kids lunches for back to school, thanks so much!” Ange

“What a fantastic blog filled with so many great recipes and information!” Carla

“I just wanted to let you know that you have absolutely inspired me to a better way of eating, I’ve been making my shopping lists based on recipes you’ve shared and am educating my kids with the reasons behind different foods and why they are good etc! This page has become my little bible hehe! Thank you so much for all the detail you give. It’s absolutely wonderful!” Sky

FREE Newsletter

Register to receive:

  • FREE Chocolate Ebook
  • Weekly whole food recipes
  • Practical health and nutrition tips
  • Subscribers only special offers

Sign up for our Newsletter

* indicates required