Stir-Fry with Vegetables

Stir-fry with vegetables is a quick-cooking dish originating from Chinese cuisine, where a colorful mix of fresh vegetables is tossed in a hot wok or skillet with aromatics like garlic and ginger. Common ingredients include bell peppers, broccoli, carrots, snap peas, and mushrooms, often finished with a savory sauce of soy sauce, oyster sauce, or sesame oil.

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🍽️ Nutrition at a glance

This dish is typically low in fat and high in fiber and essential vitamins, providing a balanced source of complex carbohydrates from the vegetables themselves. A standard serving usually ranges from 150 to 250 calories, depending on the sauce and oil used.

Nutrition breakdown

Calories	150 kcal
Protein	5 g
Carbs	18 g
Fat	7 g
Fiber	4 g
Sugar	6 g
Sodium	450 mg
Vitamin C	45 mg
Vitamin A	300 mcg RAE
Vitamin K	70 mcg
Folate	80 mcg
Potassium	350 mg
Manganese	0.8 mg
Iron	2.5 mg
Calcium	60 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, stir-frying is a cornerstone of Chinese cooking, emphasizing the principle of 'wok hei' or 'breath of the wok,' which imparts a unique smoky flavor. Nutritionally, the quick cooking method helps retain the vegetables' crispness and maximum nutrient content compared to boiling or prolonged cooking.