Spring veg & prawn stir-fry

Gluten Free
Dairy Free
Health score
35%
Spring veg & prawn stir-fry
40 min.
2
636kcal

Suggestions


Welcome to a delightful culinary journey with our Spring Veg & Prawn Stir-Fry! This vibrant dish is not only a feast for the eyes but also a celebration of fresh flavors and healthy ingredients. Perfect for lunch or dinner, it brings together the wholesome goodness of brown rice, crunchy vegetables, and succulent prawns, all in just 40 minutes.

Imagine the aroma of ginger wafting through your kitchen as you toss together a medley of tender baby carrots and parsnips, enhancing their natural sweetness with a drizzle of hoisin sauce. This stir-fry is packed with nutrients and is both gluten-free and dairy-free, making it an excellent choice for those with dietary restrictions.

Each bite delivers a perfect balance of textures—crisp vegetables combined with the chewiness of prawns make for an unforgettable dining experience. The touch of toasted sesame seeds adds an extra crunch, while the vibrant colors of spring vegetables create a visually stunning plate that is sure to impress your guests or family members.

Get ready to whip up this quick and healthy meal that will not only satisfy your hunger but also keep you feeling energized throughout the day. Let’s dive into this easy-to-follow recipe that highlights the beauty of spring produce and gives a delightful twist to your usual stir-fry!

Ingredients

  • 200 brown rice 
  • tbsp sesame seed 
  • tbsp vegetable oil 
  • small knob ginger peeled cut into matchsticks
  • 300 carrots mixed halved
  • tbsp hoisin sauce 
  • 200 shrimp frozen cooked drained
  •  spring onion sliced

Equipment

  • wok

Directions

  1. Boil the rice for 25 mins or until tender, drain, cool quickly under cold water, then drain again. Toast the sesame seeds in a dry wok until golden, then tip onto a plate and set aside.
  2. Heat the wok until really hot, then add the oil and ginger and stir-fry for 30 secs.
  3. Add the carrots, hoisin sauce and half a cup of water, then cover and cook over a high heat for 4 mins.
  4. Add the parsnips, re-cover and cook for another 3 mins.
  5. Tip in the rice and cook until piping hot. Throw in the prawns and spring onions for 1-2 mins until warmed through.
  6. Serve sprinkled with the toasted sesame seeds.

Nutrition Facts

Calories636kcal
Protein19.12%
Fat18.47%
Carbs62.41%

Properties

Glycemic Index
93.79
Glycemic Load
47.98
Inflammation Score
-10
Nutrition Score
32.530869774196%

Flavonoids

Luteolin
0.17mg
Kaempferol
0.6mg
Myricetin
0.06mg
Quercetin
2.24mg

Nutrients percent of daily need

Calories:635.76kcal
31.79%
Fat:13.17g
20.25%
Saturated Fat:2.13g
13.33%
Carbohydrates:100.06g
33.35%
Net Carbohydrates:91g
33.09%
Sugar:11.92g
13.24%
Cholesterol:161.48mg
53.83%
Sodium:489.14mg
21.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.66g
61.32%
Vitamin A:25239.83IU
504.8%
Manganese:4.17mg
208.59%
Vitamin K:69.65µg
66.33%
Phosphorus:571.72mg
57.17%
Magnesium:219.45mg
54.86%
Copper:0.96mg
47.79%
Vitamin B6:0.77mg
38.66%
Vitamin B1:0.56mg
37.22%
Fiber:9.06g
36.23%
Potassium:1103.86mg
31.54%
Vitamin B3:6.27mg
31.36%
Zinc:4.19mg
27.95%
Iron:3.86mg
21.43%
Calcium:208.54mg
20.85%
Vitamin B5:1.93mg
19.3%
Folate:68.12µg
17.03%
Vitamin C:12.32mg
14.94%
Vitamin E:1.7mg
11.35%
Vitamin B2:0.19mg
11.2%
Selenium:2.1µg
3%