Zucchini Noodle Stir Fry

Ingredients

• 15 ml (1 tablespoon)Olive oil
• 15 ml (1 tablespoon)Sesame oil
• 454 g (1 lb)Lean beef sirloin, thinly sliced
• 1Red pepper, thinly sliced
• 1Yellow pepper, thinly sliced
• 90 g (1 cup)Broccoli florets, cut into small, bite-sized pieces
• 100 g (1 cup)Sugar snap peas
• 2 mediumCarrots, julienned or spiralised
• 4 clovesGarlic, minced
• 15 ml (1 tablespoon)Fresh ginger, grated
• 4 mediumCourgettes, spiralised
• 4Spring onions, thinly sliced, greens and whites separated
• 120 ml (1/2 cup)Low-sodium soy sauce or tamari
• 30 ml (2 tablespoons)Rice vinegar
• 15 ml (1 tablespoon)Honey or maple syrup
• 8 g (1 tablespoon)Cornflour
• 2.5 ml (1/2 teaspoon)Black pepper

Instructions

1. 1

   Prepare the courgette

   Arrange the spiralised courgette on a baking tray lined with kitchen paper, sprinkle lightly with salt and leave for 15–20 minutes. Pat dry with more kitchen paper and set aside.

2. 2

   Mix the sauce

   Whisk the soy sauce or tamari, rice vinegar, honey or maple syrup, cornflour and black pepper in a small bowl until the cornflour dissolves and no lumps remain. Set aside.

3. 3

   Sear the beef

   Heat 15 ml (1 tablespoon) olive oil in a large wok or heavy-based frying pan over medium-high heat until shimmering. Add the beef in a single layer, working in two batches if needed, and sear for 1–2 minutes per side until browned but still slightly pink inside. Remove it with a slotted spoon and set aside.

4. 4

   Cook the aromatics

   Lower the heat to medium and add 15 ml (1 tablespoon) sesame oil to the same pan. Add the garlic, ginger and white parts of the spring onions; cook for about 30–45 seconds until fragrant, taking care not to burn the garlic. Add the carrots and broccoli and stir-fry for 3–4 minutes, until slightly tender but still crisp.

5. 5

   Add more vegetables

   Add the sliced red and yellow peppers and sugar snap peas. Stir-fry for another 2–3 minutes, until brightly coloured, cooked through and still crunchy.

6. 6

   Thicken the sauce

   Pour the prepared sauce into the pan with the vegetables and stir continuously. Cook for about 1–2 minutes, until the sauce thickens and turns glossy.

7. 7

   Toss everything together

   Return the beef and any juices from the plate to the pan, then add the prepared, dried courgette. Toss gently with tongs to coat everything in sauce and cook for just 1–2 minutes more, until the courgette is heated through.

8. 8

   Serve straight away

   Take the pan off the heat and divide the stir-fry among four bowls. Garnish with the green parts of the spring onions and, if desired, a sprinkle of sesame seeds. Serve hot.

What is zucchini noodle stir-fry?

Stir-frying is a cooking method associated with Chinese cuisine, in which ingredients are cooked quickly over high heat while being moved around the pan. This version takes the familiar combination of beef, vegetables and savoury sauce and serves it with spiralised courgette instead of wheat noodles.

The key is to keep the vegetables crisp and the courgette just warmed through. A quick sear for the beef and a cornflour-thickened sauce help the separate ingredients come together without losing their texture.

Nutrition and macros by portion

The nutrition label shows one serving as written: 460 calories, 35g protein, 18g carbs, 0g fat.

Beef supplies most of the protein, while the courgettes, carrots and other vegetables contribute carbohydrates. The olive and sesame oils, plus the beef, provide most of the fat; the soy sauce is a notable source of sodium. For a more balanced plate, serve with a modest portion of rice and add extra vegetables if desired.

Prepare the courgette well

Sweating the courgette: leaving the spiralised strands on kitchen paper with a light sprinkle of salt for 15–20 minutes draws out excess moisture. Pat them dry thoroughly before they go into the pan.

Cooking briefly: courgette softens quickly and releases water if left over the heat too long. Add it at the end and toss for only 1–2 minutes.

Build flavour in stages

Beef first: sear the thin strips in a single layer so they brown rather than steam. If the pan is crowded, cook in two batches and set the meat aside while the vegetables cook.

Aromatics next: garlic, ginger and the white parts of the spring onions need only 30–45 seconds to become fragrant. Keep them moving and lower the heat before adding them, so the garlic does not burn.

Keep the vegetables crisp

Hard vegetables: carrots and broccoli go into the pan first because they need 3–4 minutes to start softening. Cut the broccoli into small, similar-sized pieces so it cooks at a similar pace.

Softer vegetables: peppers and sugar snap peas need only another 2–3 minutes. Look for vivid colour and a little resistance when bitten rather than a fully soft texture.

Get a glossy sauce

Cornflour: whisk it into the soy sauce, vinegar, sweetener and pepper before adding the mixture to the pan. This helps avoid lumps and spreads the thickener evenly.

Stir continuously as the sauce heats for 1–2 minutes. It should cling to the vegetables and beef; if it thickens before the courgette is added, keep the ingredients moving as you toss them together.

Serve it while hot

This stir-fry is best served as soon as it is cooked, while the vegetables are crisp and the courgette still holds its shape. Scatter the green spring onion tops over each bowl just before serving.

For a fuller meal, serve it with steamed rice. Keep the rice separate until serving so the courgette stir-fry does not become soggy.

Recipe notes & tips

• Slice the beef against the grain for a more tender bite.
• Have all the vegetables cut and the sauce mixed before heating the wok.
• Pat the courgette strands dry after they have rested.
• Let the olive oil heat until shimmering before adding the beef.
• Cook the beef in batches if it will not fit in a single layer.
• Keep the courgette in the pan for no longer than 1–2 minutes.

Variations

• Use tamari: choose it instead of soy sauce for a gluten-free option.
• Adjust the sweetness: use honey or maple syrup, or change the amount to suit your taste.
• Change the vegetables: swap in other quick-cooking vegetables while keeping the total amount similar.
• Add sesame seeds: scatter them over the bowls as an optional garnish.
• Serve with rice: add steamed rice alongside for a more substantial meal.

Common mistakes to avoid

• Wet courgette: salt it for 15–20 minutes, then pat it thoroughly dry.
• Crowded beef: cook it in two batches so the strips brown rather than steam.
• Burnt garlic: cook the aromatics over medium heat for only 30–45 seconds.
• Soft vegetables: keep to the stated cooking times and check for a crisp-tender bite.
• Lumpy sauce: whisk the cornflour fully into the other sauce ingredients before adding it to the pan.
• Overcooked courgette: add it at the end and heat for just 1–2 minutes.

How to store

Refrigerate leftovers in an airtight container and use within 3 days. Reheat gently in a frying pan until hot, avoiding prolonged cooking so the courgette does not become too soft; the texture is best when freshly made.

Frequently asked questions