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Spring Green Stir-Fry

UK

Spring Green Stir-Fry

A quick, healthy British stir-fry featuring seasonal spring greens.

~15 mintotal~348 kcalper serving~8g protein~9g carbs~31g fat

Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 1.

Ingredients

  • 200g kale or spring greens, sliced
  • 4 spring onions, chopped
  • 2 garlic cloves, sliced
  • 1 fresh chilli, sliced (optional)
  • 2 tbsp olive oil or sesame oil
  • 1 tbsp soy sauce
  • 1 tsp cider vinegar
  • Salt & pepper

Cooking Steps

  1. Wash greens thoroughly. Slice everything before cooking

  2. Add oil to a wok over high heat

  3. Add garlic, spring onions, and chilli. Cook 1-2 minutes

  4. Add greens. Stir-fry 3-5 minutes until tender but bright

  5. Add soy sauce, vinegar, salt, and pepper

Optional Enhancements

  • Add mushrooms, tofu, or chicken strips
  • Add sesame seeds or toasted nuts
  • Add ginger for extra zing
  • Add noodles or rice for a full meal

Plant & Growing Tips

  • Kale: Sow March-June; hardy through winter. Pick regularly
  • Spring Onions: Sow every few weeks for continuous harvests
  • Garlic & Chilli: Garlic planted in autumn; chilli grows best in warm, sheltered areas

Natural Pest Control

  • Floating row covers: protect kale from cabbage moths
  • Companion herbs: basil and mint repel pests
  • Slug defence: sharp grit or crushed eggshells

Harvest

  • Kale: Harvest young leaves for sweetness
  • Spring Onions: Pull when stems pencil-thick
  • Garlic: Harvest green garlic early for mild flavour

Storing & Freezing

Best eaten fresh. Refrigerate leftovers 2 days. Greens do not freeze well once cooked.

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