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Stir frying is a fantastic way to eat more vegetables.  The great sauces and flavours make the vegetables super tasty, even for the fussier eaters!  But which vegetables to use and how to stop them going soggy.

The beauty of a stir fry is that really most vegetables will be ok!  The key is knowing when to throw them in.  No one likes soggy vegetables, even if they are covered in delicious sauce – you still want a bit of crunch in them.

The key is putting the vegetables in last, this gives you the chance to control how long they cook for because at that point the stir fry is pretty much cooked and you’re not trying to do everything at once. Depending on what vegetables you’re using they’ll take a slightly different length of time to cook.  Here’s an easy to use table on how long to cook them:

Cooking Time  Vegetables
About 5 minutes to cook  carrots,  brocolli, cauliflower
About 3 minutes to cook beans, mushrooms, capsicum, zucchini, bean sprouts, sugar snap peas
About 1 minute to cook bok choy, choy sum
curry beef in pot

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