Vegetable stir-fry

Votes: 2

Time: 20 min.
Complexity: easily
Servings: 6

Nutritional value per serving:

Calories 183, total fat 11 G., saturated fats 1 G., proteins 7 G., carbohydrates 15 G., fiber 4 G., cholesterol 0 mg, sodium 618 mg, sugar 8 G.

Incorporate more vegetables into your daily diet, and with this recipe, you'll truly enjoy them. Vegetables are cooked using the Asian stir-fry technique, over high heat and stirring constantly, preserving their maximum nutrition. There are a few rules to stir-frying. First, prepare all the ingredients in advance and place them near the stovetop, because once you add the oil, you won't have time to get distracted. Second, cut the vegetables into roughly equal-sized pieces to ensure even frying and they're dry. Finally, use a large frying pan or wok to ensure the vegetables don't overcrowd and can mix freely.

The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.

Ingredients for the recipe:

220 g of firm tofu, cut into large pieces
2 tbsp. l. rapeseed oil (canola)
1 red bell pepper, seeded, stemmed and thinly sliced
1 yellow bell pepper, seeded, stemmed and thinly sliced
0.5 cup thinly sliced red onion
1 cup yellow zucchini, thinly sliced into half-moons
1 cup small broccoli florets
1 small eggplant, cut into pieces
1 clove garlic, minced
0.5 cup teriyaki sauce (check the package for sugar: no more than 2 g per serving)
2 cups thinly sliced bok choy
1 cup fresh mung bean sprouts
1/4 tsp freshly ground black pepper
1/4 teaspoon coarse salt
0.5 cup snow peas
2 tbsp. l. sesame oil

Ingredient Substitution Suggestions

We recommend

Recipes with similar ingredients: tofu, eggplants, yellow zucchini, sweet pepper, broccoli cabbage, bok choy cabbage, bean sprouts, sesame oil, teriyaki sauce

Cooking the dish according to the recipe:

First, chop all the vegetables and measure out the ingredients so you have everything ready to go. Once you start frying, you'll need to add them quickly.
In a wok or large skillet, heat the canola oil over high heat until almost smoking. Add the peppers and onion, stirring constantly. Continue stirring, then add the zucchini, broccoli, eggplant, tofu, garlic, and teriyaki sauce in this order. Stir-fry for 2 minutes, stirring constantly. Add the bok choy, mung bean sprouts, black pepper, and salt and cook, stirring, until crisp-tender, about 2 minutes more.