Thursday, April 23, 2015

Satay vegetable stir fry

I have been loving variations on this stir fry lately. I have served it with noodles, in jacket potatoes and sweet potatoes, and just straight up on its own. After making the mix a few times in quick succession, I thought I would share it so that you can join in with my enjoyment, and so that I have a record of the version I liked best.

Satay vegetable stir fry, served atop a jacket potato

My meals are carbohydrate friendly at the moment because, well, MARATHON. As such, I didn't add tofu or extra nuts to this, but you could easily do so if you wanted a higher protein meal. Even served as is, the peanut butter alone provides 8g protein per serve, which is more than you'd find in one egg or a decent chunk of cheese. 

I liked this best when using kale, carrot and pepper as the main vegetable ingredients, but you could use whatever you have to hand. The satay sauce would pair well with courgette (zucchini), pumpkin and squash too.

Whilst Mr Bite does not like peanut butter, he does (bizarrely) like satay, and I'm pleased to say he enjoyed this too.

Satay vegetable stir fry
A delicious way to enjoy vegetables
Makes enough for two as part of a larger meal

Author: Bite-sized thoughts

1/4 cup natural peanut butter
1 tsp soy sauce
1-1/2 to 2 tsp sweet chilli sauce
2 tbsp almond milk
1/4 cup water
1 brown onion, diced
2 cloves garlic, crushed
2 cups kale, torn / chopped
2 medium carrots, sliced
1 bell pepper, sliced

Noodles, rice or sweet potato/potato, to serve
Tofu or chopped nuts, optional, to serve

To make the satay sauce, combine the peanut butter, soy sauce, chilli sauce, almond milk and water in a glass or small bowl. Whisk to combine. The mix will not be completely smooth - this is fine.

In a large non-stick pan, heat the onion and garlic over medium-high heat until starting to sizzle. Add a small amount of the satay sauce and continue to stir fry until golden.

Add the remaining vegetables along with the remaining satay sauce and reduce heat to low. Allow to cook, stirring occasionally, until the kale has cooked down - 10 to 15 minutes.

Serve with sides as desired.

What meal do you have on high rotation at the moment?


  1. How funny that Mr Bite doesn't like peanut butter but loves satay! This looks like a lovely stir fry - you could add and substitute using the same sauce.

    1. I think it's funny too, but he seems to think it's perfectly understandable! Odd :-)

  2. This sounds utterly delicious! I adore satay. So pleased to hear Mr Bite enjoyed it too :D

  3. I love satay! This combination sounds delicious!

  4. I didn't realise peanut butter has so much protein! That's amazing. I love satay anything and I know I'd love this vegetable stir-fry - particularly with tofu! I do wish you well for the marathon and I hope the conditions are favourable xx

    1. It is amazing how much protein is in certain foods. I take it as an extra excuse to eat peanut butter ;) It would be extra nice with tofu too though.

      Thanks so much for the marathon well wishes :-)

  5. I really need to make stir fry more often. Love your peanut butter based sauce!

    1. Thanks Joanne! I probably need to make it less often, in order to make room for some different dishes - we are a stir fry heavy household ;)

  6. Ha, I used to hate peanut butter but loved satay too! My husband hates coconut but loves a Thai coconut curry and another friend hates avocado unless it's guacamole. Me, I really dislike olives but will have them sliced on pizza or through pasta. This is a great meal :D

  7. sounds delicious and a nice way to get more vegies in - I love satay but have had it even less since sylvia was diagnosed allergic to peanuts - I love peanut butter any old way


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