Colorful Wok Vegetables
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.
(Percentage of daily recommendation)
| Calorie | 98 cal. | (5 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 804 mg | (20 %) | ||
| Calcium | 146 mg | (15 %) | ||
| Magnesium | 60 mg | (20 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 0.5 g | |||
| Uric acid | 85 mg | |||
| Cholesterol | 0 mg |
Preparation steps
Rinse, trim and chop the zucchini. Rinse, trim and quarter tomatoes. Cut out stem ends, remove seeds and cut tomatoes into wide strips.
Rinse scallions and celery and trim. De-thread celery if desired. Cut vegetables into small rings or thin slices.
Add oil to a coated wok or non-stick skillet. Add zucchini, tomatoes, scallions and celery and stir-fry for about 5 minutes.
Meanwhile, place sprouts in a sieve, rinse and drain well.
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.