Vegetable Stir-fry with Sesame and Rice
Healthy, because
Even smarter
Nutritional values
The small sesame seeds have it all, because they score with magnesium for strong nerves and muscles. The vegetables are rich in fibre, which stimulates digestion and fills the stomach. So we are full faster. In addition, these swelling substances ensure a healthy intestinal flora and can have a positive effect on the blood sugar level.
For more protein, you can either cut chicken breast into strips and sauté it in the vegetable pan or fry diced tofu with the vegetables in the wok
.
Then take a look at our sesame recipes.
(Percentage of daily recommendation)
| Calorie | 461 cal. | (22 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 72 g | (48 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.9 g | (50 %) |
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 226.1 μg | (377 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 160 μg | (53 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 264 mg | (278 %) | ||
| Potassium | 1,480 mg | (37 %) | ||
| Calcium | 314 mg | (31 %) | ||
| Magnesium | 121 mg | (40 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 302 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 3 Bell pepper (Red, green, yellow)
- 1 Celery
- 300 grams Broccoli
- 2 carrots
- 2 Tbsps mixed Sesame seeds (black and white)
- 1 handful button Mushroom
- 2 Tbsps sesame oil
- 4 Tbsps Bamboo shoots (cut into matchsticks)
- cilantro
- 300 grams Basmati rice
- salt
- peppers
- 2 Tbsps light soy sauce
Preparation steps
Rinse the peppers, trim, cut in half, remove the seeds, remove the white membranes and cut into cubes. Peel the carrots and cut into cubes. Trim the celery and thinly slice. Rub the mushrooms with a paper towel, peel if desired, and slice. Bring an abundant amount of salt water to a boil for the vegetables. Meanwhile, bring a separate pot with the rice and twice the amount of water as rice to a boil, add salt and cook for about 20 minutes. Add the broccoli to the pot of boiling water. After 2 minutes, add the remaining vegetables (except the mushrooms and bamboo shoots) and cook 3 more minutes. Rinse the vegetables with cold water and drain well. Heat the oil in a wok and add the vegetables, cook over medium heat, stirring constantly, season with salt, pepper and soy sauce, mix in the sesame seeds and season again to taste.
Spoon the cooked rice onto serving plates, top with the vegetables and serve immediately.
Serve with additional soy sauce and chile sauce.
