Vegetable Stir Fry
Exceptional nutritional value
Mixed vegetables stir-fried in oil with a light soy sauce glaze.
A vegetable stir fry is a quick dish of broccoli, carrot, red bell pepper, snow peas, mushrooms and onion cooked over high heat in a wok with garlic and ginger, then tossed in a thin soy sauce glaze. A 235 g serving has about 165 kcal, 5 g fiber and roughly 75 mg of vitamin C, with 8 g fat from the oil and about 690 mg sodium from the soy sauce. Add tofu, eggs or chicken to make it a main course.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 2.6g | 4.6% |
| Fat | 3.6g | 5.1% |
| Carbs | 8.2g | 2.7% |
| Simple Sugars | 2.87g | Estimate |
| Complex Carbs | 3.13g | Estimate |
| Fiber | 2.2g | 8.8% |
| Water | 84g | 3.4% |
| Calories | 70 | 3.1% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.57 | g | 2.8% |
| Monounsaturated | 0.85 | g | 3.4% |
| Polyunsaturated | 1.94 | g | 14.9% |
| Omega-3 | 0.582 | g | Estimate |
| Omega-6 | 1.358 | g | Estimate |
| Trans | 0.01 | g | 0.5% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 32.9 | mg |
| Vitamin E | 0.75 | mg |
| Selenium | 2.52 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 123 | mcg | 13.7% |
| vitamin B1 | 0.061 | mg | 5.1% |
| vitamin B2 | 0.118 | mg | 9.1% |
| vitamin B3 | 1.05 | mg | 6.6% |
| vitamin B6 | 0.141 | mg | 8.3% |
| vitamin B9 | 26.8 | mcg | 6.7% |
| vitamin B12 | 0.005 | mcg | 0.2% |
| vitamin C | 32.9 | mg | 36.6% |
| vitamin D | 0.028 (1 IU) | mcg | 0.2% |
| vitamin E | 0.752 | mg | 5.0% |
| vitamin K | 34.2 | mcg | 28.5% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 31.7 | mg | 3.2% |
| iron | 0.824 | mg | 4.6% |
| magnesium | 19.6 | mg | 4.9% |
| phosphorus | 61.3 | mg | 8.8% |
| potassium | 284 | mg | 10.9% |
| sodium | 294 | mg | 12.8% |
| zinc | 0.381 | mg | 3.5% |
| copper | 0.096 | mg | 10.7% |
| manganese | 0.225 | mg | 9.8% |
| selenium | 2.52 | mcg | 4.6% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 47 | mg | 6.7% | 85% |
| Isoleucine | 91 | mg | 6.5% | 88% |
| Leucine limiting | 141 | mg | 5.2% | 67% |
| Lysine | 129 | mg | 6.1% | 78% |
| Methionine | 61 | mg | 5.8% | 77% |
| Phenylalanine | 154 | mg | 8.8% | 108% |
| Threonine | 103 | mg | 9.8% | 119% |
| Tryptophan | 29 | mg | 10.4% | 127% |
| Valine | 148 | mg | 8.1% | 107% |
Compare with other products
Values per 100 g
Add products above to see a side-by-side comparison.
Similar Products
Closest by macronutrient profile
Allergens
Recipe
See full recipeIngredients
- Broccoli florets 250 g
- Carrot 1 large (120 g)
- Red bell pepper 1 (150 g)
- Snow peas 150 g
- White mushrooms 150 g
- Onion 1 medium (120 g)
- Garlic 3 cloves (12 g)
- Fresh ginger, minced 1 tbsp (8 g)
- Vegetable oil 2 tbsp
- Soy sauce 3 tbsp
- Cornstarch 1 tsp (3 g)
- Water 60 ml
- Sugar 1 tsp
- Toasted sesame oil 1 tsp
Instructions
- 1
Cut the broccoli into small florets, the carrot into thin diagonal slices, the pepper into strips, the onion into wedges and the mushrooms into quarters; trim the snow peas.
- 2
Stir the soy sauce, water, sugar and cornstarch together in a small bowl.
- 3
Heat the oil in a wok or large frying pan over high heat and stir-fry the onion and carrot for 2 minutes.
- 4
Add the broccoli and mushrooms and stir-fry for 3 minutes; add a splash of water if the pan gets dry.
- 5
Add the bell pepper, snow peas, garlic and ginger and stir-fry for 2 minutes more until the vegetables are crisp-tender.
- 6
Stir the sauce, pour it in and toss for about 1 minute until it thickens and coats the vegetables.
- 7
Take the pan off the heat, drizzle with the sesame oil and serve at once.