Salad Bar Vegetable Stir-fry

Gluten Free
Dairy Free
Very Healthy
Health score
79%
Salad Bar Vegetable Stir-fry
30 min.
4
260kcal

Suggestions


Welcome to a delightful culinary adventure with our Salad Bar Vegetable Stir-fry! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, boasting a health score of 79. Perfect for those seeking a gluten-free and dairy-free option, this stir-fry is a fantastic way to incorporate a variety of colorful vegetables into your diet.

In just 30 minutes, you can whip up a delicious side dish that serves four, making it ideal for family dinners or gatherings with friends. With only 260 calories per serving, you can indulge guilt-free while enjoying the rich flavors of fresh cauliflower, broccoli, and bell peppers, all sautéed to perfection in fragrant sesame oil.

The addition of sunflower seeds not only enhances the texture but also provides a delightful crunch, making each bite satisfying. Whether you’re looking for a healthy starter, a light snack, or a vibrant antipasti, this stir-fry fits the bill. Serve it over fluffy rice for a complete meal that’s sure to impress. Get ready to tantalize your taste buds and nourish your body with this very healthy and delicious recipe!

Ingredients

  • cup rice white instant uncooked
  • cup water 
  • 0.5 teaspoon salt 
  • tablespoon sesame oil 
  • 2.5 cups cauliflower florets 
  • cup baby carrots quartered
  • 2.5 cups broccoli florets 
  • tablespoons water 
  • cup snow peas fresh trimmed
  •  bell pepper green red cut into strips
  • 0.5 cup sauce 
  • 0.3 cup sunflower seeds shelled

Equipment

  • frying pan
  • wok

Directions

  1. Cook rice in 1 cup water with salt as directed on package.
  2. Meanwhile, in 10-inch skillet or wok, heat oil over medium-high heat.
  3. Add cauliflower and carrots; cook and stir 4 minutes.
  4. Add broccoli; cook and stir 1 minute.
  5. Add 3 tablespoons water. Reduce heat to medium; cover and cook 2 to 3 minutes, stirring occasionally, until vegetables are crisp-tender.
  6. Add pea pods, bell pepper and stir-fry sauce; cook and stir until thoroughly heated.
  7. Sprinkle with sunflower seeds.
  8. Serve over rice.

Nutrition Facts

Calories260kcal
Protein11.33%
Fat28.6%
Carbs60.07%

Properties

Glycemic Index
23.5
Glycemic Load
1.61
Inflammation Score
-10
Nutrition Score
27.043478198673%

Flavonoids

Apigenin
0.02mg
Luteolin
1.91mg
Kaempferol
4.7mg
Myricetin
0.03mg
Quercetin
2.85mg

Nutrients percent of daily need

Calories:260.03kcal
13%
Fat:8.57g
13.18%
Saturated Fat:1.08g
6.77%
Carbohydrates:40.49g
13.5%
Net Carbohydrates:34.56g
12.57%
Sugar:12.44g
13.82%
Cholesterol:0mg
0%
Sodium:716.34mg
31.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.64g
15.28%
Vitamin C:120.43mg
145.97%
Vitamin A:5147.71IU
102.95%
Vitamin K:79.53µg
75.74%
Folate:171.5µg
42.87%
Manganese:0.74mg
36.83%
Vitamin B1:0.46mg
30.53%
Vitamin E:3.7mg
24.68%
Vitamin B6:0.49mg
24.64%
Fiber:5.93g
23.71%
Selenium:14.69µg
20.99%
Iron:3.37mg
18.72%
Phosphorus:173.58mg
17.36%
Potassium:603.39mg
17.24%
Vitamin B3:3.35mg
16.76%
Copper:0.32mg
16.18%
Magnesium:64.31mg
16.08%
Vitamin B5:1.27mg
12.72%
Vitamin B2:0.18mg
10.54%
Zinc:1.3mg
8.63%
Calcium:77.79mg
7.78%