Low-Carb Lunch

Sweet and Sour Asian Vegetables

with Cilantro and Peanuts
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Sweet and Sour Asian Vegetables

Sweet and Sour Asian Vegetables - Asian fare that's not only for vegetarians: Fresh from the wok to lure all fans of Asian cuisine

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
213
calories
Calories

Healthy, because

Even smarter

Nutritional values

Cell protection is very important for this Asian vegetable. After all, the colourful vegetable mix contains two vitamins in abundant amounts that can protect the body's cells from harmful influences and therefore also play a role in cancer protection: vitamins A and C.

Not all of the above ingredients are part of the standard assortment of supermarkets. The easiest way to do this is to go to an Asian store to buy Asian vegetables.

1 serving contains
(Percentage of daily recommendation)
Calorie213 kcal(10 %)
Protein8 g(8 %)
Fat13 g(11 %)
Carbohydrates16 g(11 %)
Sugar added5 g(20 %)
Roughage8 g(27 %)
Vitamin A0.8 mg(100 %)
Vitamin D0.5 μg(3 %)
Vitamin E4.4 mg(37 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.6 mg(38 %)
Vitamin B₆0.3 mg(21 %)
Folate96 μg(32 %)
Pantothenic acid1.3 mg(22 %)
Biotin15.1 μg(34 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C59 mg(62 %)
Potassium571 mg(14 %)
Calcium101 mg(10 %)
Magnesium74 mg(25 %)
Iron3.8 mg(25 %)
Iodine15 μg(8 %)
Zinc1.4 mg(18 %)
Saturated fatty acids2.4 g
Uric acid78 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
2 carrots (about 200 grams)
2 zucchini (500 grams)
1 red Bell pepper (about 200 grams)
2 red onions
4 ounces shiitake mushrooms
5 ounces Bok Choy
2 tablespoons vegetable oil (such as peanut oil)
1 teaspoon Chile oil
1 tablespoon brown sugar
½ cup Vegetable broth
3 tablespoons soy sauce
1 tablespoon Rice vinegar
2 sprigs cilantro
2 ounces unsalted roasted Shelled peanut
How healthy are the main ingredients?
shiitake mushroomBok Choysoy saucesugarcarrotzucchini
Preparation

Kitchen utensils

1 Peeler, 1 Tablespoon, 1 Teaspoon, 1 Measuring cups, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Wok, 1 Wooden spoon

Preparation steps

1.
Sweet and Sour Asian Vegetables preparation step 1

Peel carrots and cut into thin slices. Rinse zucchini, wipe dry, trim and cut into thin slices.

2.
Sweet and Sour Asian Vegetables preparation step 2

Cut bell pepper in half, remove seeds, rinse and cut into strips. Peel the onions, halve and cut into slices.

3.
Sweet and Sour Asian Vegetables preparation step 3

Trim shiitake mushrooms and cut in half. Trim bok choy, rinse, shake dry and cut into quarters.

4.
Sweet and Sour Asian Vegetables preparation step 4

Heat wok, add oil and swirl to coat. Add onions and sauté over medium heat for 1-2 minutes while stirring.

5.
Sweet and Sour Asian Vegetables preparation step 5

Add carrots, zucchini, mushrooms and bell pepper and cook for 2-3 minutes, stirring constantly.

6.
Sweet and Sour Asian Vegetables preparation step 6

Add bok choy, sugar, vegetable broth, soy sauce and vinegar and cook until done, 1-2 minutes, stirring constantly.

7.
Sweet and Sour Asian Vegetables preparation step 7

Rinse cilantro, shake dry and chop coarsely. Sprinkle​ vegetables ​ with peanuts and cilantro and serve.