Vegetarian Delicacy

Stir-Fried Vegetables

with Cucumber Yogurt Sauce
3.9375
Average: 3.9 (16 votes)
(16 votes)
Stir-Fried Vegetables

Stir-Fried Vegetables - Harmonious blend of Greek flavors and an Asian cooking technique

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 45 min.
Ready in
Calories:
269
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie269 kcal(13 %)
Protein12 g(12 %)
Fat12 g(10 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage17 g(57 %)
Vitamin A2 mg(250 %)
Vitamin D0 μg(0 %)
Vitamin E9.1 mg(76 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin4.9 mg(41 %)
Vitamin B₆0.8 mg(57 %)
Folate177 μg(59 %)
Pantothenic acid1.4 mg(23 %)
Biotin17.2 μg(38 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C208 mg(219 %)
Potassium1,242 mg(31 %)
Calcium323 mg(32 %)
Magnesium122 mg(41 %)
Iron8.1 mg(54 %)
Iodine34 μg(17 %)
Zinc2.3 mg(29 %)
Saturated fatty acids2 g
Uric acid179 mg
Cholesterol1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
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)
How healthy are the main ingredients?
Cucumbersaltgarliclemonolive oilzucchini
Preparation

Kitchen utensils

1 Bowl, 1 Wok, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Box grater, 1 Sieve, 1 Citrus juicer

Preparation steps

1.
Stir-Fried Vegetables preparation step 1

Peel cucumber and halve lengthwise. Remove seeds and grate the cucumber using a box grater.

2.
Stir-Fried Vegetables preparation step 2

Place the grated cucumber in a sieve and mix with a little salt. Let drain for 15 minutes.

3.
Stir-Fried Vegetables preparation step 3

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.

4.
Stir-Fried Vegetables preparation step 4

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.

5.
Stir-Fried Vegetables preparation step 5

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.

6.
Stir-Fried Vegetables preparation step 6

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.