Broccoli, Spinach and Zucchini Stir- Fry
by Tarla Dalal
A creative way to include nutritious veggies into your diet, the Broccoli, Spinach and Zucchini Stir-Fry is a treat for your taste buds, with a burst of colours and herby flavours. The combination of vegetables like broccoli, spinach and zucchini with other crunchy delights like cabbage and capsicum tremendously increases the vitamin A and folic acid content of this recipe, while also offering a range of textures to relish.
Broccoli, Spinach and Zucchini Stir- Fry recipe - How to make Broccoli, Spinach and Zucchini Stir- Fry
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
3/4 cup parboiled broccoli florets
1 cup spinach (palak) , torn into pieces
3/4 cup zucchini cubes
1 1/2 tsp oil
1 tbsp finely chopped garlic (lehsun)
1/2 cup onion cubes
3/4 cup capsicum cubes
1/2 cup cabbage cubes
2 tsp dry red chilli flakes (paprika)
1 tsp dried mixed herbs
salt and freshly ground black pepper (kalimirch) to taste
- Method
- Heat the oil in a wok or a broad non-stick pan, add the garlic
- And sauté on a high flame for a few seconds.
- Add the onions and sauté on a high flame for 1 minute.
- Add the cabbage and capsicum and sauté on a high flame for 1 more minute.
- Add the broccoli and zucchini and sauté on a high flame for another 2 to 3 minutes.
- Add the chilli flakes, mixed herbs, salt and pepper and sauté on a high flame for 1 minute.
- Finally add the spinach and sauté on a high flame for 1 minute.
- Serve immediately.
| Energy | 60 cal |
| Protein | 1.9 g |
| Carbohydrates | 7 g |
| Fiber | 2 g |
| Fat | 3 g |
| Cholesterol | 0 mg |
| Vitamin A | 1083.2 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 82.5 mg |
| Folic Acid | 35.9 mcg |
| Calcium | 46.7 mg |
| Iron | 0.9 mg |
| Magnesium | 23.4 mg |
| Phosphorus | 54.7 mg |
| Sodium | 14.3 mg |
| Potassium | 247.5 mg |
| Zinc | 0.3 mg |
A simple, healthy and nutritious recipe.loved the combination of the veggies.
Such an Amazing recipe. What do we eat this with? Rice or roti?
This is the best healthiest stir fry I''ve ever tried. Quick and simple to prepare.
So simple and nutrition packed. I love the combination. .i am a fan of your site.
Crunchy and spicy..this stir-fry is best had during winters...even people who are looking out for some low-calorie recipes can try this stir-fry..Low-calorie and fibre rich vegetables makes this stir-fry a complete low-cal meal!
Crunchy vegetable stir fry in a chilli garlic sauce. Healthy.