Stir-Fried Vegetables

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Stir-Fried Vegetables
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Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 40 min.
Ready in
Calories:
180
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie180 cal.(9 %)
Protein11 g(11 %)
Fat7 g(6 %)
Carbohydrates19 g(13 %)
Sugar added0 g(0 %)
Roughage12.3 g(41 %)
Vitamin A1.4 mg(175 %)
Vitamin D0 μg(0 %)
Vitamin E8.6 mg(72 %)
Vitamin K306.9 μg(512 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.5 mg(45 %)
Niacin5.8 mg(48 %)
Vitamin B₆1.1 mg(79 %)
Folate312 μg(104 %)
Pantothenic acid3.1 mg(52 %)
Biotin13.7 μg(30 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C386 mg(406 %)
Potassium1,225 mg(31 %)
Calcium189 mg(19 %)
Magnesium81 mg(27 %)
Iron3.5 mg(23 %)
Iodine32 μg(16 %)
Zinc2 mg(25 %)
Saturated fatty acids0.9 g
Uric acid171 mg
Cholesterol0 mg
Complete sugar17 g

Ingredients

for
4
Ingredients
500 grams green Asparagus
500 grams Broccoli
salt
4 yellow and red Bell pepper
2 carrots
6 scallions
1 garlic clove
1 tsp freshly grated ginger
2 Tbsps sesame oil
soy sauce
freshly ground peppers
Chervil (for garnish)
How healthy are the main ingredients?
Broccolisesame oilgingersaltcarrotgarlic clove

Preparation steps

1.

Peel the bottom third of the asparagus and cut into 2-3 cm (3/4 - 1 1/4 inch) long pieces. Rinse the broccoli and blanch with the asparagus in boiling salted water for 3-4 minutes. Remove from the water and drain well. Rinse and trim the peppers. Halve and julienne. Peel the carrot and julienne into 3-4 cm (approximately 1 1/4 - 1 1/2 inch) pieces. Rinse, trim, and cut the scallions into bite-sized pieces.

2.

Peel and finely chop the garlic. Sauté briefly with the ginger in a wok with the oil. Mix in the carrot, and stir fry for 1-2 minutes. Add the peppers, and cook for an additional 1-2 minutes. Finally, add the broccoli and asparagus, and cook for an additional 2-3 minutes. Season to taste with soy sauce and pepper.

3.

Transfer to plates and serve garnished with chervil.

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