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Vegetarian Stir-Fry

Stir-fry is a wonderful way to enjoy a wide variety of health-promoting nutrients allowing for greater synergistic interaction of nutrients— the path towards the Healthiest Way of Eating. It is also a great way to use whatever vegetables you have available in your refrigerator.

Prep and Cook Time: 20 minutes Ingredients: 1 medium onion, cut in half and sliced medium thick 1 TBS vegetable broth 4 medium cloves garlic, pressed 1 TBS minced fresh ginger 1 red bell pepper, cut into 1/2-inch pieces 1 cup sliced fresh shiitake mushrooms (remove stems) 2 cups sliced green cabbage 5 oz extra firm tofu cut into 1/2-inch cubes 2 TBS tamari (soy sauce) 1 TBS rice vinegar 2 TBS chopped fresh cilantro 1 TBS sesame seeds salt and white pepper to taste

Directions:

1. Slice onions and press garlic and let sit for 5 minutes to bring out their health-promoting properties.
2. Prepare rest of vegetables.
3. Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Stir-Fry onion for about 2 minutes in broth over medium-high heat, stirring constantly.
4. Add red pepper, mushrooms, and cabbage. Continue to stir-fry for another 2 minutes. Add garlic, ginger and continue to cook stirring for another 2-3 minutes.
5. Add rest of ingredients and cook for another 2 minutes. Sprinkle with sesame seeds.

   Serves 4

Serving Suggestion: Serve with Seaweed Rice

Healthy Cooking Tips:

Make sure you slice cabbage thin, so you can cook it quickly. If overcooked it will release its water and dilute the flavor of your dish. By slicing it thin, you can cook it for just a couple of minutes so it doesn't taste raw without this happening.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Vegetarian Stir-Fry is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Vegetarian Stir Fry 1.00 serving 179.94 grams 117.00 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin C 74.88 mg 124.8 19.2 excellent tryptophan 0.13 g 40.6 6.3 very good vitamin A 1990.20 IU 39.8 6.1 very good manganese 0.77 mg 38.5 5.9 very good calcium 303.44 mg 30.3 4.7 very good iron 4.91 mg 27.3 4.2 very good copper 0.47 mg 23.5 3.6 very good protein 8.76 g 17.5 2.7 good selenium 11.99 mcg 17.1 2.6 good dietary fiber 3.87 g 15.5 2.4 good vitamin B6 (pyridoxine) 0.29 mg 14.5 2.2 good phosphorus 130.56 mg 13.1 2.0 good folate 51.19 mcg 12.8 2.0 good magnesium 50.10 mg 12.5 1.9 good vitamin D 50.03 IU 12.5 1.9 good potassium 382.36 mg 10.9 1.7 good omega 3 fatty acids 0.25 g 10.4 1.6 good vitamin B1 (thiamin) 0.15 mg 10.0 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Vegetarian Stir-Fry

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