Stir-Fried Vegetables with Rice

0
Average: 0 (0 votes)
(0 votes)
Stir-Fried Vegetables with Rice
share Share
print
bookmark_border Copy URL
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
418
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie418 cal.(20 %)
Protein15 g(15 %)
Fat12 g(10 %)
Carbohydrates61 g(41 %)
Sugar added1 g(4 %)
Roughage9.7 g(32 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E7.7 mg(64 %)
Vitamin K80.8 μg(135 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin7 mg(58 %)
Vitamin B₆0.8 mg(57 %)
Folate210 μg(70 %)
Pantothenic acid1.6 mg(27 %)
Biotin19.1 μg(42 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C166 mg(175 %)
Potassium915 mg(23 %)
Calcium151 mg(15 %)
Magnesium101 mg(34 %)
Iron2.9 mg(19 %)
Iodine16 μg(8 %)
Zinc1.3 mg(16 %)
Saturated fatty acids1.8 g
Uric acid174 mg
Cholesterol0 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
250 grams Basmati rice
1 Zucchini
1 stalk Leeks
300 grams green Beans
salt
2 red Bell pepper
2 Tomatoes
1 garlic clove
2 Tbsps vegetable oil
1 Tbsp Rice vinegar
2 Tbsps soy sauce
1 pinch sugar
peppers
2 Tbsps Shelled peanut
2 Tbsps fried onion
How healthy are the main ingredients?
Basmati riceLeeksoy saucesugarZucchinisalt

Preparation steps

1.

Cook the rice according to package instructions.

2.

Rinse, trim and slice the zucchini. Rinse, trim and cut the leeks into rings. Rinse the green beans, trim the ends and blanch for 6-8 minutes in salted water, then rinse and drain well. Rinse the bell peppers, cut in half, trim and cut into strips. Rinse the tomatoes, remove stems and dice.

3.

Peel the garlic and finely chop. Saute briefly in a hot wok in oil. Add the bell peppers and leeks and stir-fry for about 2 minutes. Add the zucchini and green beans, then mix in the tomatoes. Season with vinegar, soy sauce, sugar, salt and pepper and cook together while stirring for about 2 minutes.

4.

Coarsely ground the peanuts with the onions in a mortar.

5.

Arrange the vegetables on the rice into bowls and serve sprinkled with the nut mixture.

Perfect For Summer

Get Fit!

Simple, But Good

Weeknight Dinners

Popular Cookbooks