Beef and vegetable stir fry with rice
Fast, glossy and full of vegetables. The trick is a very hot pan and having everything cut before you start.
Notable for: vitamin C, fibre, iron
Ingredients
- 740 gbeef rump steak, sliced thinly across the grain
- 320 gbasmati rice
- 1broccoli, small florets
- 1red capsicum, sliced
- 250 gcarrots, thin coins
- 200 gbrown onions, wedges
- 60 mlsoy sauce
- 10 gcrushed garlic
- 10 gcrushed ginger
- 10 mlsesame oil
- 20 mlolive oil
Method
Put the rice on to cook, then slice the beef thinly across the grain and toss it with a third of the soy sauce.
Cut every vegetable before the pan goes on, since a stir fry gives you no time once it starts.
Get a pan screaming hot with the oil, add the beef in one layer, and leave it untouched for 90 seconds, then toss for another 60 seconds and lift it out.
Add the carrot, onion and broccoli stalk and cook for 2 minutes, then add the florets and capsicum and cook for 2 minutes.
Add the garlic and ginger for 30 seconds, then add a splash of water, cover, and steam for 1 minute to cook the broccoli through.
Return the beef to the pan with the rest of the soy sauce and the sesame oil, and toss for 30 seconds.
Slice across the grain
Look for the lines running through the rump and cut at right angles to them. It shortens the muscle fibres, which is what makes a cheap cut tender in a fast stir fry.
Storage
Keeps two days in the fridge, though the vegetables soften.
Best eaten the night it is made, so put it early in the week.
Cost per serving is indicative, based on New Zealand supermarket prices as at September 2026. Batch prices your own week against your own store on the day. Nutrition figures, including calories, are estimates rather than label readings, so always check the packet if you have an allergy. "Notable for" reflects well-established qualities of the ingredients used, not a lab measurement of this exact dish.