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, a vibrant and nutritious dish that perfectly embodies the essence of Southern comfort food while being entirely vegetarian, vegan, gluten-free, and dairy-free. In just 13 minutes, you can whip up a colorful medley that not only tantalizes your taste buds but also nourishes your body.

This dish features the hearty goodness of black-eyed peas, which are packed with protein and fiber, making them a fantastic base for any meal. Combined with the sweetness of corn and the aromatic touch of fresh thyme, each bite is a celebration of flavors. The addition of spinach not only enhances the nutritional profile but also adds a beautiful green hue, making this stir-fry as pleasing to the eye as it is to the palate.

Whether you're looking for a quick side dish to complement your main course or a light meal on its own, this Southern Stir-Fry is versatile enough to fit any occasion. The subtle kick from ground red pepper adds just the right amount of heat, while the garlic salt elevates the overall flavor, creating a dish that is both satisfying and wholesome. Join us in the kitchen and discover how easy it is to create a delicious, healthy meal that everyone will love!

Ingredients

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

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%