Vegan Stir Fry
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
331
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 331 cal. | (16 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.9 μg | (10 %) | ||
| Vitamin E | 7.1 mg | (59 %) | ||
| Vitamin K | 43.3 μg | (72 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 12.5 mg | (104 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 27.4 μg | (61 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 1,244 mg | (31 %) | ||
| Calcium | 97 mg | (10 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 218 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Seitan
- 3 Tbsps soy sauce
- 1 Tbsp sesame oil
- 2 Zucchini
- 1 Eggplant
- 400 grams button Mushroom
- 8 Tomatoes
- 3 Tbsps vegetable oil
- 1 handful freshly chopped Fresh herbs (parsley, thyme and marjoram)
- salt
- freshly ground peppers
- 2 Tbsps Soy creamer
Preparation steps
1.
Cut seitan into cubes and mix in a bowl with soy sauce and sesame oil.
2.
Rinse summer squash, cut in half lengthwise and slice. Rinse and dice eggplant and mushrooms. Blanch tomatoes, peel, quarter, core and chop. Heat 2 tablespoons oil in a pan and cook summer squash, mushrooms and eggplant until golden brown, about for 2-3 minutes. Add tomatoes and herbs, season with salt and pepper and simmer over low heat for 4-5 minutes. Season again to taste.
3.
Remove seitan from marinade. Heat remaining oil in a pan and cook until golden brown. Deglaze with marinade.
4.
Plate vegetables and top with seitan. Drizzle with pan sauce and serve.
