Stir-Fried Vegetables
Stir-Fried Vegetables - Harmonious blend of Greek flavors and an Asian cooking technique
Healthy, because
Even smarter
Nutritional values
The vegetables provide the body with an optimal supply of fiber, vitamins, minerals, and secondary plant substances. The peppers contain luteolin and apigenin. These two flavonoids not only have an antioxidant effect, but can also inhibit inflammation.
For a special kick, you can add feta to the vegetable pan. Cheese made from sheep's milk is not only particularly aromatic, but also contributes satiating protein.
(Percentage of daily recommendation)
| Calorie | 269 kcal | (13 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17 g | (57 %) |
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.1 mg | (76 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 177 μg | (59 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 17.2 μg | (38 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 208 mg | (219 %) | ||
| Potassium | 1,242 mg | (31 %) | ||
| Calcium | 323 mg | (32 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 8.1 mg | (54 %) | ||
| Iodine | 34 μg | (17 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 179 mg | |||
| Cholesterol | 1 mg |
Ingredients
- Ingredients
- ½ Cucumber
- salt
- 1 garlic
- ½ lemon
- 5 ounces Yogurt (low-fat)
- 2 tablespoons olive oil
- Red pepper flakes
- peppers
- 2 green zucchini
- 1 red Bell pepper
- 1 yellow Bell pepper
- 2 carrots
- 1 onion
- 9 ounces Napa cabbage
- 1 tablespoon Gyros spice (or Greek spice mix)
Kitchen utensils
Preparation steps
Peel cucumber and halve lengthwise. Remove seeds and grate the cucumber using a box grater.
Place the grated cucumber in a sieve and mix with a little salt. Let drain for 15 minutes.
Meanwhile, peel the garlic and chop finely. Squeeze about 2 tablespoons of juice from the lemon. Mix together yogurt, garlic, 1 tablespoon olive oil and 1 tablespoon lemon juice and season with red pepper flakes. Add the grated cucumber and mix well. Season with salt and pepper.
Rinse and dry zucchini and bell peppers. Halve peppers and Remove ribs and seeds. Peel the carrots and onion. Rinse and dry the cabbage. Cut all the vegetables in thin strips.
Heat the remaining olive oil in a wok or non-stick skillet. Stir-fry the carrots and bell peppers for 2-3 minutes. Add the cabbage and zucchini and stir-fry for 1-2 minutes.
Add onion and stir-fry for 1 minute. Add the spice blend and stir-fry briefly. Add remaining lemon juice and season with salt and pepper. Serve with cucumber-yogurt sauce.
