Broccoli and Mushrooms with Satay Sauce

Updated: Apr 8


Total Prep and Cooking Time: 30 minutes

Equipment Needed: Hob and blender/processor (I used a nutribullet style blender)



I absolutely love satay sauce so this meal is definitely a favourite in my house. It ticks all the nutritional boxes while offering a filling and healthy dinner.


In order to make this meal quickly and efficiently, I had to find a way of cutting corners without compromising on the taste. So the first thing you need to do is grab your blender and put your onion, garlic, ginger, salt, pepper, soy sauce, peanut butter, coconut milk, maple syrup and blend. Then put the blended sauce in a pan with a lid (as it might spit). Cook the sauce on a low heat for around 15 minutes.

While the sauce is cooking away, get a separate pan and fill with boiling water. Put your broccoli in the water and put on a medium heat. Cook the broccoli for just 5 minutes and then take out of the water and add to another pan (the last pan you'll need, I promise!), but make sure you keep the water as you can use it to cook the rice and quinoa!

Add sesame oil to the pan with the broccoli and put on a medium heat. Then add your mushrooms and green beans. Cook for around 5 minutes and then add your garlic, ginger, salt, pepper and soy sauce and cook for a further 3 minutes.


Garnish with crushed peanuts or sesame seeds.


Ingredients for 4 portions:


For the sauce:


  • 1 x 400ml can of coconut milk (I used low fat but you can also use full fat)

  • 4 tbsp of peanut butter

  • 2 garlic cloves

  • 1 tsp of chopped fresh ginger

  • 1 small onion (or 1/2 a large onion)

  • 3 tbsp of light soy sauce (use GF soy sauce if needed)

  • 1 tbsp of maple syrup

  • 1/4 salt

  • 1/4 pepper


For the Veg:


  • 100g of mushrooms

  • 200g of long stem broccoli (or regular broccoli)

  • 200g of frozen green beans (or fresh)

  • 1 garlic clove, chopped

  • 1 tbsp of grated fresh ginger

  • 1 tbsp of sesame oil

  • 2 tbsp of soy sauce (use GF soy sauce if needed)

  • Salt and pepper

Method:


1. The first thing you need to do is grab your blender and put your onion, garlic, ginger, salt, pepper, soy sauce, peanut butter, coconut milk, sesame seed oil and blend.


2. Then put the blended sauce in a pan with a lid (as it might spit). Cook the sauce on a low heat for around 15 minutes.


3. While the sauce is cooking away, get a separate pan and fill with boiling water. Put your broccoli in the water and put on a medium heat. Cook the broccoli for just 5 minutes and then take it out of the water and add to another pan (the last pan you'll need, I promise!), but make sure you keep the water as you can use it to cook the rice and quinoa!


4. Add sesame oil to the pan with the broccoli and put on to a medium heat. Then add your mushrooms and green beans. Cook for around 5 minutes and then add your garlic, ginger and soy sauce and cook for a further 3 minutes. By that time your sauce should be hot and your rice and quinoa cooked.


6. Garnish with crushed peanuts or sesame seeds and serve.

If you made this, I would love to hear from you! Comment below or get in touch on Instagram.



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