This Chinese stir-fry uses a range of mushrooms, making it a dish packed with protein and Vitamin D which we need for our moods, and also helps the body absorb calcium, making it an essential nutrient for bone health.

Serves 4

Prep Time 15 minutes

Cooks In 10 minutes

Difficulty med

  • • 1 × 270 g packet dried soba noodles (if you are gluten-free look for buckwheat options)
  • • 2 tablespoons sesame oil
  • • 2 garlic cloves, thinly sliced
  • • 1 green chili, seeded and finely chopped 1 bunch snake beans, thinly sliced
  • • 2 bunches Chinese broccoli, chopped
  • • 100g oyster mushrooms
  • • 200g enoki mushrooms
  • • 200g shimeji mushrooms
  • • 200g shiitake mushrooms, halved or quartered 1⁄2 cup tamari
  • • 1⁄2 teaspoon Chinese five spice
  • • 1∕3 cup roasted cashew nuts
  • • Fried shallots, to serve

Cook the noodles according to the packet instructions. Drain.

Meanwhile, heat the oil in a large wok, add the garlic, chili and snake beans and stir-fry for 2 minutes.

Add the Chinese broccoli and mushrooms and cook, tossing frequently for 5–7 minutes or until the mushrooms are tender and lightly browned. Add the tamari and Chinese five spice.

Add the drained noodles to the wok and toss over the heat for another minute until combined. Sprinkle with the roasted cashews and fried shallots and serve.

This recipe was supplied from Gemma Davis and Tracy Noelle’s cookbook The Compassionate Foodie for Meat Free Week 2018. The campaign runs from 24-30 September in support of Bowel Cancer Australia. See to sign up.



About the Author


Meat Free Week challenges participants to give up meat for seven days and raise funds for great causes. Run by Bowel Cancer Australia, Meat Free Week continues to attract the support of celebrities and cooks including Paul, Mary and Stella McCartney of Meat Free Monday, Anna Jones, Bruno Loubet, Hetty McKinnon, Simon Bryant and Rowie Dillon.

Everyone is invited to take the Meat Free Week challenge and discover how easy it is to make little changes that can create a big difference.

For more details, meat free week recipes and to sign up, visit

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