EatSmarter exclusive recipe

Colorful Wok Vegetables

with Sprouts
4.5
Average: 4.5 (4 votes)
(4 votes)
Colorful Wok Vegetables

Colorful Wok Vegetables - Perfect introduction to Asian cuisine: Stir-fried garden vegetables

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Health Score:
100 / 100
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
98
calories
Calories

Healthy, because

Even smarter

Nutritional values

The vegetable pan, which is low in irritants and rich in vitamins and minerals, is also suitable for people with stomach, intestinal or bile problems. And it provides us with a fifth of our daily fibre requirement - this not only keeps our blood sugar level constant, but also keeps us full for a long time.

Fresh mung bean sprouts are available in many supermarkets (refrigerated counter of the salad department). They are also available in tins or jars; however, the sprouts are less crisp then. You can take carrots instead, cut them into fine strips and sprinkle them over the vegetables.

1 serving contains
(Percentage of daily recommendation)
Calorie98 cal.(5 %)
Protein6 g(6 %)
Fat3 g(3 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.9 mg(24 %)
Vitamin B₆0.3 mg(21 %)
Folate101 μg(34 %)
Pantothenic acid0.9 mg(15 %)
Biotin8.1 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C47 mg(49 %)
Potassium804 mg(20 %)
Calcium146 mg(15 %)
Magnesium60 mg(20 %)
Iron3.2 mg(21 %)
Iodine7 μg(4 %)
Zinc1.1 mg(14 %)
Saturated fatty acids0.5 g
Uric acid85 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
1
Ingredients
1 small Zucchini (about 100 grams)
2 Tomatoes (about 40 grams)
2 scallions
1 stalk Celery
½ tsp olive oil
1 oz Mung bean sprouts
2 sprigs smooth parsley
salt
peppers
1 Tbsp soy sauce
How healthy are the main ingredients?
soy sauceparsleyolive oilZucchiniTomatoCelery
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 coated Wok or non-stick skillet, 1 Teaspoon, 1 Wooden spoon, 1 Tablespoon, 1 Sieve, 1 Large knife

Preparation steps

1.
Colorful Wok Vegetables preparation step 1

Rinse, trim and chop the zucchini. Rinse, trim and quarter tomatoes. Cut out stem ends, remove seeds and cut tomatoes into wide strips.

2.
Colorful Wok Vegetables preparation step 2

Rinse scallions and celery and trim. De-thread celery if desired. Cut vegetables into small rings or thin slices.

3.
Colorful Wok Vegetables preparation step 3

Add oil to a coated wok or non-stick skillet. Add zucchini, tomatoes, scallions and celery and stir-fry for about 5 minutes.

4.
Colorful Wok Vegetables preparation step 4

Meanwhile, place sprouts in a sieve, rinse and drain well.

5.
Colorful Wok Vegetables preparation step 5

Rinse parsley, shake dry, pluck leaves and chop. Season the wok vegetables with salt, pepper and soy sauce. Garnish with parsley and sprouts and serve.