Owen's Veggie Stir-Fry

Vegetarian
Vegan
Gluten Free
Dairy Free
Popular
Health score
12%
Owen's Veggie Stir-Fry
35 min.
4
215kcal

Suggestions


Welcome to Owen's Veggie Stir-Fry, a vibrant and delicious dish that celebrates the natural flavors of fresh vegetables! This recipe is perfect for anyone looking to enjoy a healthy, plant-based meal that is not only vegetarian and vegan but also gluten-free and dairy-free. With a delightful mix of colorful ingredients, this stir-fry is a feast for the eyes as well as the palate.

In just 35 minutes, you can whip up a satisfying side dish that serves four people, making it an ideal choice for family dinners or gatherings with friends. The combination of crisp bean sprouts, sweet corn, and crunchy bell peppers creates a delightful texture, while the aromatic garlic and green onions add a burst of flavor that will leave everyone wanting more.

What sets this stir-fry apart is its simplicity and versatility. You can easily customize it by adding your favorite vegetables or adjusting the seasoning to suit your taste. Plus, with only 215 calories per serving, you can indulge guilt-free! Whether you're a seasoned cook or a kitchen novice, Owen's Veggie Stir-Fry is a quick and easy way to bring a healthy, delicious meal to your table. Get ready to impress your loved ones with this popular dish that is sure to become a staple in your home!

Ingredients

  • 1.3 cups bean sprouts 
  •  carrots sliced
  • teaspoon cornstarch 
  • 0.7 cup corn kernels fresh
  • clove garlic crushed
  •  green onions sliced
  • tablespoons olive oil 
  •  bell pepper red chopped
  • tablespoon soya sauce 
  • tablespoons vegetable oil 
  • tablespoons water 
  •  zucchini sliced

Equipment

  • bowl
  • frying pan
  • whisk
  • wok

Directions

  1. Whisk together the cornstarch and water in a small bowl.
  2. Mix in the soy sauce and olive oil, and set aside.
  3. Heat the vegetable oil in a skillet or wok over medium-high heat.
  4. Saute the carrot, pepper, and zucchini in oil for about 5 minutes. Stir in the corn, garlic, green onions, and bean sprouts.
  5. Pour in the soy sauce mixture. Cook and stir for about 5 minutes, or until vegetables are tender but crisp.
  6. Serve immediately.

Nutrition Facts

Calories215kcal
Protein6.33%
Fat70.56%
Carbs23.11%

Properties

Glycemic Index
42.71
Glycemic Load
1.3
Inflammation Score
-10
Nutrition Score
15.671739163606%

Flavonoids

Apigenin
0.01mg
Luteolin
0.21mg
Kaempferol
0.32mg
Myricetin
0.02mg
Quercetin
1.77mg

Nutrients percent of daily need

Calories:215.11kcal
10.76%
Fat:17.9g
27.54%
Saturated Fat:2.68g
16.78%
Carbohydrates:13.19g
4.4%
Net Carbohydrates:10.18g
3.7%
Sugar:6.51g
7.23%
Cholesterol:0mg
0%
Sodium:275.32mg
11.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.61g
7.23%
Vitamin A:3749.32IU
74.99%
Vitamin C:56.46mg
68.44%
Vitamin K:64.91µg
61.82%
Vitamin E:2.59mg
17.27%
Folate:68.15µg
17.04%
Manganese:0.3mg
15.04%
Vitamin B6:0.27mg
13.3%
Fiber:3.02g
12.07%
Potassium:402.12mg
11.49%
Vitamin B2:0.15mg
9.04%
Magnesium:34.92mg
8.73%
Vitamin B1:0.13mg
8.37%
Phosphorus:83.42mg
8.34%
Vitamin B3:1.6mg
7.98%
Copper:0.13mg
6.38%
Iron:1.14mg
6.32%
Vitamin B5:0.57mg
5.71%
Zinc:0.6mg
3.98%
Calcium:31.15mg
3.11%
Selenium:0.72µg
1.03%
Source:Allrecipes