Vegetable Surprise (Stir Fry)

Vegetarian
Gluten Free
Dairy Free
Health score
3%
Vegetable Surprise (Stir Fry)
35 min.
4
149kcal

Suggestions

Are you tired of the same old boring side dishes? Looking for a flavor-packed, nutritious meal that won't weigh you down? Look no further! This Vegetable Surprise (Stir Fry) is a delightful vegetarian, gluten-free, and dairy-free dish that's both light and incredibly satisfying. It's the perfect accompaniment to any main course, especially when served over a bed of steaming hot rice.

In just 35 minutes, you can whip up this delicious creation that serves four. Each serving comes in at a modest 149 calories, making it a guilt-free indulgence. The star of this recipe is the medley of vegetables, including shredded bamboo shoots, bean sprouts, carrots, celery, mushrooms, and zucchini, each contributing their unique texture and flavor to the dish.

The secret to this stir-fry's delectable taste lies in its homemade sauce, a harmonious blend of ketchup, soy sauce, vinegar, sugar, and a hint of Tabasco sauce, among others. This sauce not only adds a burst of flavor but also ensures the dish is beautifully thickened and glossy.

To elevate this dish to a complete meal, a thin omelet is prepared separately and served over the vegetables, then generously drizzled with the aromatic sauce. The result? A stunning presentation that cuts into wedges like a pie, making it an unforgettable side dish that's sure to surprise and delight your taste buds.

Whether you're a cooking enthusiast looking to expand your repertoire or someone watching their waistline, this Vegetable Surprise (Stir Fry) is a must-try. So why wait? Fire up your frying pan or wok and get ready to impress with this easy, healthy, and utterly delicious recipe!

Ingredients

  • 0.5 cup bamboo skewers shredded
  • 0.5 cup bean sprouts 
  • 0.5 cup carrots shredded
  • 0.3 cup celery shredded
  • 0.8 teaspoon cornstarch with a little liquid to make a paste)
  • teaspoon cornstarch 
  • small eggs beaten
  •  garlic clove chopped
  • 1.5 tablespoons catsup 
  • 0.5 cup mushrooms shredded
  • 0.5 cup mushrooms shredded
  • teaspoon cooking oil 
  • 1.5 tablespoons cooking oil 
  • dash pepper 
  • 0.5 teaspoon salt 
  • teaspoon salt 
  •  spring onion shredded
  • 1.5 teaspoons sesame oil 
  • teaspoon soya sauce 
  • 0.3 cup veggie broth 
  • 0.5 cup veggie broth 
  • teaspoon sugar 
  • 2.5 teaspoons sugar 
  • 0.5 teaspoon all the tabasco sauce you handle 
  • 1.5 tablespoons vinegar 
  • 0.5 cup zucchini shredded

Equipment

  • frying pan
  • wok

Directions

  1. Combine sauce ingredients and bring to a boil. Cook till thickened. Keep warm.
  2. Heat skillet or wok with 1 1/2 T oil over high heat.
  3. Add garlic and stir for 10 seconds.
  4. Add carrot, bamboo shoots and mushrooms and stir for 1 minute.
  5. Add remaining vegetables and continue stirring for another minute.
  6. Add sugar, sesame oil, salt and stock. Cover and cook 1 minute.
  7. Add cornstarch and stir to thicken.Mound on a platter.
  8. Combine eggs, salt and pepper.
  9. Heat a large, non-stick skillet with 1 t oil, pour eggs in pan and make a thin omelet.To serve, lay omelet over vegetables on platter and cover with sauce.
  10. Cut into wedges like a pie.I served this over cooked rice.

Nutrition Facts

Calories149kcal
Protein12.01%
Fat57.24%
Carbs30.75%

Properties

Glycemic Index
144.75
Glycemic Load
3.81
Inflammation Score
-9
Nutrition Score
10.323913066284%

Flavonoids

Apigenin
0.18mg
Luteolin
0.08mg
Kaempferol
0.18mg
Myricetin
0.03mg
Quercetin
0.9mg

Nutrients percent of daily need

Calories:149.47kcal
7.47%
Fat:9.88g
15.19%
Saturated Fat:1.33g
8.3%
Carbohydrates:11.94g
3.98%
Net Carbohydrates:10.26g
3.73%
Sugar:7.92g
8.8%
Cholesterol:70.68mg
23.56%
Sodium:1245.39mg
54.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.66g
9.33%
Vitamin A:3023.7IU
60.47%
Vitamin K:26.3µg
25.05%
Vitamin B2:0.25mg
14.76%
Selenium:8.69µg
12.41%
Vitamin E:1.71mg
11.38%
Vitamin C:8.54mg
10.35%
Manganese:0.18mg
9.24%
Phosphorus:91.38mg
9.14%
Vitamin B6:0.18mg
9.07%
Folate:35.23µg
8.81%
Copper:0.17mg
8.45%
Vitamin B5:0.83mg
8.31%
Potassium:288.09mg
8.23%
Vitamin B3:1.44mg
7.18%
Fiber:1.67g
6.7%
Iron:0.94mg
5.22%
Zinc:0.7mg
4.69%
Vitamin B1:0.07mg
4.65%
Magnesium:16.41mg
4.1%
Calcium:34.13mg
3.41%
Vitamin B12:0.18µg
2.98%
Vitamin D:0.43µg
2.85%
Source:Food.com