Vegetables from the Wok
Nutritional values
(Percentage of daily recommendation)
| Calorie | 167 cal. | (8 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.3 g | (41 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 173.1 μg | (289 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 10.3 mg | (86 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 164 μg | (55 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 17.7 μg | (39 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 214 mg | (225 %) | ||
| Potassium | 986 mg | (25 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 178 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 200 grams Mung bean sprouts
- 300 grams Broccoli
- salt
- 2 carrots
- 150 grams Snow peas
- 2 red and yellow Bell pepper
- 4 scallions
- 200 grams Oyster mushrooms
- 1 garlic clove
- 2 centimeters fresh ginger
- 1 red chili pepper
- 2 Tbsps soybean oil
- soy sauce
- freshly ground peppers
- freshly chopped cilantro
Preparation steps
Rinse and drain the sprouts. Place in a bowl. Blanch the broccoli florets in boiling salt water for 3-4 minutes. Place the broccoli in ice water, and then place in sieve. Peel the carrot and cut into sticks. Rinse the snow peas and cut diagnoally. Rinse, halve, remove the seeds and ribs and cut bell peppers into strips. Rinse and cut the scallions diagonally into 4-5 cm pieces. Brush the oyster mushrooms, cut off the stalk, and chop. Peel and finely chop the garlic and ginger. Rinse, halve and finely dice the chile.
Pour the oil in a hot walk and briefly sweat the chile, ginger and garlic. Add the carrots and mushrooms and stir-fry for 1-2 minutes. Add the peppers, snow peas, and scallions. Stir-fry another 1-2 minutes, continuing to stir. Add the broccoli and sprouts, and stir-fry for several minutes. Season with soy sauce, salt and pepper. Sprinkle with coriander leaves.
Serve with rice.
