This healthy and delicious recipe will be a lifesaver on more than one occasion when you’re in a hurry.
It’s an Asian‑style vegetable stir‑fry or wok dish that’s also suitable for vegetarians and vegans.
INGREDIENTS
| Ingredient | Quantity |
|---|---|
| Zucchini | Half |
| Carrot | 1 |
| Spring onion | 1 |
| Small iceberg lettuce or similar | 1 |
| Small broccoli florets | 3 or 4 |
| Red cabbage | a little |
| Cilantro leaves | some |
| Extra Virgin Olive Oil (EVOO) | as needed |
| Fresh ginger | for flavoring |
| Toasted sesame | for flavoring |
| Sesame oil | for flavoring |
| Soy sauce | for flavoring |
| Honey (do not add for vegans) | for flavoring |
Remember that this recipe can include many other vegetables and is perfect for making a delicious dish with leftover vegetables you have in the fridge. These are just a few ideas, but you can add onion, leek, cauliflower, bell pepper…
ELABORATION
STEP 1. Cut all the vegetables. For the red cabbage, lettuce, and spring onion, use a knife to make thin strips. For the carrot and zucchini, you can use a peeler to make the strips even thinner. The broccoli can be broken into smaller florets.
STEP 2. The idea when cooking is to imitate wok‑style cooking using the utensils we have at home. To do this, we put a frying pan on high heat and once it’s very hot, we add a drizzle of oil and all the vegetables.
STEP 3. Sauté the vegetables for one minute, then add one or two peeled diced ginger. Sauté for another minute and add a generous splash of soy sauce.
STEP 4. Sauté again and finally add the sesame seeds, sesame oil, and honey if desired. Remove from heat and… Done!
STEP 5. Now it’s time to plate. First, find the diced ginger that infused the dish with its flavor and remove it so it’s not on your plate. Place it on a serving platter and add more sauce, sesame seeds, and the chopped scallion. Enjoy!
Nutritional Facts for Vegetable Stir‑Fry
| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Serving Size | 1 bowl | — |
| Calories | 220 kcal | 11% |
| Carbohydrates | 24 g | 9% |
| Protein | 6 g | 12% |
| Total Fat | 11 g | 14% |
| Saturated Fat | 1.5 g | 8% |
| Cholesterol | 0 mg | 0% |
| Sodium | 480 mg | 21% |
| Potassium | 540 mg | 11% |
| Fiber | 5 g | 18% |
| Sugars | 8 g | — |
| Vitamin A | 3200 IU | 64% |
| Vitamin C | 48 mg | 53% |
| Calcium | 70 mg | 5% |
| Iron | 2 mg | 11% |
Note: Nutritional values are approximate and may vary depending on the vegetables, sauce, and oil used. Vegetable stir‑fry is a colorful and nutritious dish packed with fiber, vitamins, and fresh flavors, making it a healthy meal option.
*Percent Daily Values are based on a 2,000‑calorie diet.