Stir-Fried Vegetables
Nutritional values
(Percentage of daily recommendation)
| Calorie | 180 cal. | (9 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.3 g | (41 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.6 mg | (72 %) | ||
| Vitamin K | 306.9 μg | (512 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 312 μg | (104 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 386 mg | (406 %) | ||
| Potassium | 1,225 mg | (31 %) | ||
| Calcium | 189 mg | (19 %) | ||
| Magnesium | 81 mg | (27 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 32 μg | (16 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 171 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 17 g |
Ingredients
- 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)
Preparation steps
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.
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.
Transfer to plates and serve garnished with chervil.
