Mixed Vegetables with Sesame Seeds
by Tarla Dalal
Sesame seeds is an ingredient that is so aromatic and flavourful that it is used in almost every cuisine, in some form or the other! In this delicious preparation of Mixed Vegetables with Sesame Seeds, it has a pervasive influence, which stands out over other strongly flavoured ingredients like soy sauce and peanuts too. This dish, which has a remarkable Oriental touch, is unique in many respects, including the blend of interesting flavours and textures, as well as the use of orange juice as a base ingredient!
Mixed Vegetables with Sesame Seeds recipe - How to make Mixed Vegetables with Sesame Seeds
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
1 cup blanched broccoli florets
1/2 cup blanched baby corn , sliced diagonally
1/2 cup sliced green capsicum
1/2 cup sliced mushrooms (khumbh)
1 tbsp roasted sesame seeds (til)
1 tbsp oil
1/2 cup chopped spring onion greens
1/2 cup readymade orange juice
1 tsp cornflour
1 tsp soy sauce
salt to taste
1 tbsp roasted peanuts
1/2 cup paneer (cottagte cheese) cubes
- Main procedure
- Heat the oil in a large non-stick pan, add the paneer strips and fry till they are brown.
- Add the broccoli, baby corn, capsicum, mushrooms and asparagus and stir-fry for 1 to 2 minutes.
- Add a little water and salt, cover and cook on a low flame till the vegetables are tender.
- Add the spring onion greens and mix well
- Meanwhile, mix the soya sauce with the orange juice and cornflour and stir into the vegetables, stirring constantly till the sauce has thickened and glaze develops.
- Stir in the sesame seeds, peanuts, salt and pepper and cook for 3 to 4 minutes.
- Serve hot.
| Energy | 248 cal |
| Protein | 7.6 g |
| Carbohydrates | 22.5 g |
| Fiber | 4.6 g |
| Fat | 14.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 1977.1 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.5 mg |
| Vitamin C | 84 mg |
| Folic Acid | 62.3 mcg |
| Calcium | 223.4 mg |
| Iron | 1.9 mg |
| Magnesium | 41.2 mg |
| Phosphorus | 165.7 mg |
| Sodium | 124.2 mg |
| Potassium | 259.3 mg |
| Zinc | 1.1 mg |
What can be a good substitute for Orange juice
This recipe is high in sodium, can the soy sauce be omitted from the recipe or is there a substitute for the same. Thanks
The mixed vegetable stir-fry is fully loaded with iron-rich ingredients. The orange juice gives a tangy taste to the crunch vegetables. Sesame seeds to the stir-fry is a twist. It gives a good crunch to it.
Typically thai vegetable dish. Spicy and light. Loved it.