recipes3 min read
Thai Stir Fried Veggies
2026-03-14
Rate this recipe
4 / 5 (1 rating)
⏱️
Prep Time
10 min
🔥
Cook Time
15 min
🍽️
Servings
2
Nutrition per Serving
calories
protein
carbs
fat
* Nutritional values are estimates
Ingredients
- Coconut (choose one)
- 1/2 cup dried coconut, shredded or flakes
- 1 small can (~5 oz) coconut milk (more traditional)
- Vegetables
- 1/4 cup snow peas, strings removed and trimmed
- 1/2 cup shimeji or oyster mushrooms (optional)
- 1/2 cup carrots, shredded
- 1 red bell pepper, sliced
- 1/4 cup celery, chopped
- 1 cup zucchini, diced
- 2 tbsp green onions, green part only
- Everything else
- 2 tbsp sesame oil
- 1 tbsp red curry paste (optional — adds heat)
- 2 tbsp cashews or peanuts
- 1 cup rice, uncooked
Instructions
- 1Prepare rice per package instructions.
- 2If using coconut flakes and you want to toast them: heat a dry skillet over medium-low heat and toast the flakes until golden brown, stirring frequently, about 5 minutes. Set aside.
- 3Heat 2 tbsp sesame oil in a hot wok. Add green onions and sauté for 2 minutes.
- 4Add snow peas, shredded carrots, celery, and zucchini and cook for 3 to 5 minutes.
- 5Add mushrooms and nuts and cook for 1 to 2 minutes more.
- 6If using coconut milk: stir together with curry paste (if using), then add to the wok in small amounts, tasting as you go — too much coconut milk can overwhelm the dish.
- 7If using coconut flakes: add them now (toasted or untoasted) and toss to combine, or sprinkle over each bowl when serving.
- 8Serve over 1 cup rice per bowl.
Recipe adapted from: Wolff's Apple House
Coconut Flakes vs. Coconut Milk
This recipe works beautifully with either form of coconut — they just give very different results:
- Texture: Flakes add a noticeable crunch or chew that contrasts nicely with the soft vegetables. Coconut milk gives a creamy, saucy consistency.
- Flavor intensity: Flakes are undiluted, so the coconut flavour is more concentrated. Milk blends into the dish and carries the curry paste further.
- Fiber: Coconut flakes are higher in fibre and less processed than canned coconut milk.
- Toasting: Toasting the flakes in a dry skillet for a few minutes adds a nutty, caramelised depth that's worth the extra step.
Curry Paste Alternatives
Red curry paste is optional — the sesame oil and coconut carry the dish on their own. But if you want heat or more complexity, here are some options:
- Green curry paste: Fresher and hotter than red. Use the same amount or a little less.
- Panang or yellow curry paste: Richer and milder — a good choice if you want flavour without much heat.
- Gochujang (Korean chili paste): Similar fermented umami depth, though sweeter and less aromatic. Mix with a small squeeze of lime to balance the sweetness.
- Harissa paste: A smoky North African pepper paste that adds a pungent kick and works surprisingly well here.
Tips
- Low-FODMAP: Use the green tops of green onions only, skip the mushrooms, and check your curry paste label for onion or garlic in the ingredients.
- Add protein: Cubed tofu or shrimp both work well — add them to the wok after the green onions and cook through before adding the other vegetables.
#dinner#vegetarian#thai#stir-fry#quick#low-fodmap-friendly
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