Beef Strips with Mangetout and Bean Sprouts
Mangetout doesn't always make it into the weekly line-up, but in this quick stir-fry it really shines. Paired with tender beef fillet, crunchy bean sprouts and savoury mushrooms, you get a dish that's Asian-inspired yet wonderfully uncomplicated. A splash of soy sauce or tamari brings just the right umami note to tie it all together. Perfect for a fast weeknight dinner that still delivers.
Ingredients
- 150 g beef fillet, cut into strips
- 200 g mangetout, also sold as snow peas
- 100 g bean sprouts
- 1 onion
- 150 g button mushrooms
- 1 tsp vegetable stock, powder or paste, to taste
- freshly ground salt and pepper
- soy sauce or tamari, to taste
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 280 kcal | 560 kcal |
| Carbohydrates | 12 g | 24 g |
| Protein | 30 g | 60 g |
| Fat | 10 g | 20 g |
| Fibre | 4 g | 8 g |
| of which sugar | 6 g | 12 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Peel the onion and cut it into fine dice. Slice the beef fillet into thin strips.
- Heat a little oil in a pan over medium-high heat. Add the diced onion and cook until softened and translucent.
- Add the beef strips to the pan and sear on all sides.
- Stir in the mangetout, bean sprouts and mushrooms, then cook everything together until the vegetables are just tender with a little bite.
- Season to taste with vegetable stock, salt, pepper and soy sauce or tamari, then serve.
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Nutrition facts per serving (estimate)
| Calories | 280 kcal |
|---|---|
| Carbohydrates | 12 g |
| Protein | 30 g |
| Fat | 10 g |
| Fibre | 4 g |
| of which sugar | 6 g |
Frequently asked questions
Can I use a cheaper cut of beef instead of fillet?
Yes, rump steak or sirloin work well too, though they may need a little longer in the pan.
Is this dish gluten-free?
If you swap regular soy sauce for gluten-free tamari, the dish is gluten-free.
How do I store leftovers?
Leftovers keep well in an airtight container in the fridge and reheat quickly in a pan the next day.
Does this dish go with rice or noodles?
Absolutely, it pairs nicely with jasmine rice or rice noodles, but it's also satisfying on its own as a lighter meal.
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