Southern Stir-Fry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
20%
Southern Stir-Fry
13 min.
4
250kcal

Suggestions


Welcome to a delightful culinary experience with our Southern Stir-Fry! This vibrant dish is not only a feast for the eyes but also a wholesome addition to your meal repertoire. Perfectly suited for those following a vegetarian, vegan, gluten-free, and dairy-free lifestyle, this stir-fry is a celebration of fresh ingredients and bold flavors.

In just 13 minutes, you can whip up a colorful medley that serves four, making it an ideal side dish for family gatherings or a quick weeknight dinner. The combination of cold cooked white rice, sweet corn, and hearty black-eyed peas creates a satisfying base, while the fresh thyme and a hint of cayenne pepper add a delightful kick. The addition of lightly packed spinach not only enhances the dish's nutritional profile but also brings a beautiful green hue that makes it visually appealing.

Whether you're looking to impress guests or simply enjoy a nourishing meal, this Southern Stir-Fry is sure to please. With only 250 calories per serving, you can indulge guilt-free while savoring the rich flavors of the South. So grab your wok or frying pan, and let’s get cooking!

Ingredients

  • tablespoon vegetable oil 
  • cup rice white cold cooked
  • cup corn frozen
  • 1.5 teaspoons thyme sprigs dried fresh chopped
  • 0.5 teaspoon garlic salt 
  • 0.1 teaspoon ground pepper red (cayenne)
  • 15 ounces blackeyed peas rinsed drained canned
  • cups pkt spinach packed

Equipment

  • frying pan
  • wok

Directions

  1. Heat wok or 12-inch skillet over medium-high heat.
  2. Add oil; rotate wok to coat side.
  3. Add all ingredients except spinach to skillet; stir-fry 3 to 4 minutes or until heated through.
  4. Add spinach; stir-fry 1 to 2 minutes or until spinach begins to wilt.

Nutrition Facts

Calories250kcal
Protein17.14%
Fat15.54%
Carbs67.32%

Properties

Glycemic Index
64.75
Glycemic Load
18.28
Inflammation Score
-9
Nutrition Score
19.46565236216%

Flavonoids

Apigenin
0.02mg
Luteolin
0.45mg
Kaempferol
0.96mg
Myricetin
0.05mg
Quercetin
0.6mg

Nutrients percent of daily need

Calories:249.56kcal
12.48%
Fat:4.48g
6.89%
Saturated Fat:0.76g
4.75%
Carbohydrates:43.65g
14.55%
Net Carbohydrates:34.98g
12.72%
Sugar:3.6g
4%
Cholesterol:0mg
0%
Sodium:309.33mg
13.45%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.11g
22.22%
Vitamin K:80.56µg
76.72%
Folate:268.32µg
67.08%
Manganese:0.91mg
45.3%
Fiber:8.68g
34.7%
Vitamin A:1485.79IU
29.72%
Phosphorus:227.05mg
22.7%
Magnesium:87.44mg
21.86%
Iron:3.57mg
19.85%
Vitamin B1:0.28mg
18.49%
Copper:0.36mg
17.87%
Potassium:520.23mg
14.86%
Zinc:1.95mg
12.99%
Vitamin B6:0.25mg
12.51%
Vitamin C:8.86mg
10.74%
Selenium:6.11µg
8.72%
Vitamin B2:0.13mg
7.79%
Vitamin B3:1.51mg
7.53%
Vitamin B5:0.72mg
7.25%
Vitamin E:0.91mg
6.1%
Calcium:49.27mg
4.93%