Mongolian Stir Fry
by Tarla Dalal
An oriental delight that tickles your taste buds with soy sauce, tomato ketchup, ginger, sesame, and all the works, the Mongolian Stir Fry stands apart from others in the apt use of colourful veggies. Ranging from red cabbage to spinach leaves, from broccoli to baby corn, dotted with cubes of succulent paneer, this stir-fry features a splash of colours which invite you to dig in!
Mongolian Stir Fry recipe - How to make Mongolian Stir Fry
Preparation Time: Cooking Time: Total Time:
Makes 2 servings
1/2 cup parboiled broccoli florets
1/4 cup diagonally cut and parboiled baby corn
1/4 cup capsicum cubes ( red and green)
1/4 cup roughly chopped red cabbage
1/4 cup paneer (cottage cheese) cubes
1 cup spinach (palak) leaves , torn into pieces
1 tsp butter
1 tsp sesame seeds (til)
2 tsp finely chopped garlic (lehsun)
1/2 tsp grated ginger (adrak)
1 tsp finely chopped green chillies
1 tsp soy sauce
1 tbsp tomato ketchup
salt to taste
Method
- Method
- Heat the butter in a broad non-stick pan and add the sesame seeds.
- When the seeds crackle, add the garlic, ginger and green chillies and sauté on a medium flame for 30 seconds.
- Add the broccoli, baby corn and sauté on a medium flame for 30 seconds.
- Add the capsicum, red cabbage and spinach leaves and sauté on a medium flame for 2 minutes.
- Add the paneer, soya sauce, tomato ketchup and salt, mix gently and cook on a medium flame for 30 seconds.
- Serve immediately.
Nutrient values per serving
| Energy | 111 cal |
| Protein | 5.2 g |
| Carbohydrates | 10.8 g |
| Fiber | 1.6 g |
| Fat | 6 g |
| Cholesterol | 0 mg |
| Vitamin A | 1352.4 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | -0.1 mg |
| Vitamin B3 | 0.1 mg |
| Vitamin C | 40.3 mg |
| Folic Acid | 30.8 mcg |
| Calcium | 126 mg |
| Iron | 0.6 mg |
| Magnesium | 0 mg |
| Phosphorus | 0 mg |
| Sodium | 272.1 mg |
| Potassium | 104 mg |
| Zinc | 0.3 mg |
Outbrain
Mangolian Stir-fry, crunchy veggies, makes a good start for a lunch or dinner.Mildly spiced, with sweet and sour taste of sauce, makes the stir- fry more tasty. I love having this with a bowl of hot piping soup.
Broccoli, baby corn, paneer and red cabbage cooked in chilli and soya sauce and flavored with garlic to make a very healthy meal. We make this often in parties and cook this beautiful dish in front of them.