Oriental express

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
40%
Oriental express
25 min.
2
587kcal

Suggestions


Looking for a quick, tasty, and nutritious meal? Look no further than this Oriental Express! Perfect for anyone on the go, this vibrant stir-fry is packed with flavor and is completely vegetarian, vegan, gluten-free, and dairy-free, making it suitable for a wide range of dietary preferences. With just a few simple ingredients, you'll have a delicious dish ready in under 25 minutes.

Imagine the aroma of sizzling onions, a dash of Chinese 5-spice powder, and the crunch of fresh stir-fry vegetables all coming together in one wok. The express basmati rice cooks in the microwave, saving you time without sacrificing taste. A splash of soy sauce ties everything together, making this meal a perfect combination of savory, satisfying, and oh-so-delicious. Whether you're preparing a side dish or looking for a light main course, this recipe delivers a satisfying meal that's full of flavor and goodness.

With a balance of carbs, protein, and healthy fats, this dish offers a wholesome experience for your taste buds while keeping you energized throughout the day. Plus, it’s so easy to customize—add more soy sauce for a deeper flavor, or splash in a bit of water for more sauce to coat the rice. This Oriental Express stir-fry is the perfect way to enjoy a healthy, flavorful meal without spending hours in the kitchen.

Ingredients

  • tbsp olive oil 
  • large onion chopped
  • 0.5 tsp ground ginger chinese
  • 300 savory vegetable fresh
  • 500 basmati rice 
  • tbsp soya sauce to taste

Equipment

  • wok
  • microwave

Directions

  1. First put the wok on the heat, then pour in the oil and bring it up to a medium-high temperature. Now add the onion and cook, stirring only occasionally, until it starts to brown this takes about 5 minutes.
  2. Sprinkle in the 5-spice powder or ginger and stir it around quickly for about 30 seconds. Next tip in the vegetables and stir them around, keeping the heat quite high so the vegetables cook quickly and stay crunchy. Keep cooking and stirring for 4-5 minutes until the vegetables begin to soften.
  3. While the vegetables are cooking, make a 2cm tear in the top of each rice packet, then microwave each packet separately for 2 minutes on full power. If you dont have a microwave, put your rice on to cook according to the packet instructions before you heat up the work.
  4. Splash in 2 tbsp soy sauce and remove from the heat. Use more soy if you like but remember that its salty. If you want more sauce, splash in 1-2 tbsp water. Tip the rice on to plates, add the veg and eat immediately.

Nutrition Facts

Calories587kcal
Protein9.75%
Fat23.62%
Carbs66.63%

Properties

Glycemic Index
98
Glycemic Load
83.73
Inflammation Score
-10
Nutrition Score
22.913478312285%

Flavonoids

Apigenin
0.02mg
Luteolin
0.03mg
Isorhamnetin
3.76mg
Kaempferol
0.49mg
Myricetin
0.02mg
Quercetin
15.23mg

Nutrients percent of daily need

Calories:587.07kcal
29.35%
Fat:15.59g
23.99%
Saturated Fat:2.32g
14.48%
Carbohydrates:98.94g
32.98%
Net Carbohydrates:90.46g
32.9%
Sugar:3.63g
4.03%
Cholesterol:0mg
0%
Sodium:1081.88mg
47.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.48g
28.95%
Vitamin A:7618.63IU
152.37%
Manganese:1.88mg
94.12%
Fiber:8.48g
33.93%
Selenium:20.12µg
28.74%
Vitamin C:21.15mg
25.64%
Vitamin B6:0.51mg
25.27%
Phosphorus:241.91mg
24.19%
Magnesium:81.66mg
20.42%
Vitamin B3:3.72mg
18.6%
Vitamin B1:0.28mg
18.56%
Copper:0.37mg
18.39%
Folate:68.55µg
17.14%
Potassium:559.24mg
15.98%
Iron:2.68mg
14.88%
Vitamin E:2.13mg
14.21%
Zinc:2.12mg
14.14%
Vitamin B5:1.38mg
13.82%
Vitamin B2:0.21mg
12.26%
Calcium:84mg
8.4%
Vitamin K:8.73µg
8.32%