Stir-fried vegetables

Stir-fried vegetables are a quick-cooked dish where a variety of fresh vegetables are tossed in a hot wok or pan with oil and seasonings. Common ingredients include bell peppers, broccoli, carrots, snap peas, mushrooms, and onions, often flavored with garlic, ginger, soy sauce, or oyster sauce. This cooking method is a staple across many Asian cuisines, particularly Chinese, where it emphasizes preserving the vegetables' crisp texture and vibrant flavors.

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🍽️ Nutrition at a glance

Stir-fried vegetables are generally low in calories and fat, especially when cooked with minimal oil, and provide a good source of dietary fiber, vitamins (like C and A), and minerals. A typical serving can range from 100 to 200 calories, depending on the vegetables used and the amount of oil or sauce added.

Nutrition breakdown

Calories	80 kcal
Protein	3 g
Carbs	10 g
Fat	3.5 g
Fiber	4 g
Sugar	5 g
Sodium	300 mg
Vitamin C	45 mg
Vitamin A	400 mcg
Vitamin K	50 mcg
Potassium	350 mg
Folate	60 mcg
Manganese	0.5 mg
Iron	1.5 mg
Calcium	40 mg

Per 1 cup (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, stir-frying is a hallmark of Chinese culinary tradition, prized for its efficiency and ability to retain nutrients through rapid cooking. Nutritionally, this method can help preserve the vegetables' water-soluble vitamins better than boiling, making it a healthy choice when balanced with moderate oil use.