Indian Stir Fried Vegetables

Indian Stir Fried Vegetables

These vegetables taste great coated in garlic, mustard seeds and turmeric. The turmeric gives the vegetables a great yellow colour.

CAL P/SERVE
116
kJ P/SERVE
484
FAT P/SERVE
5.4g
CARBS P/SERVE
7.9g
PROTEIN P/SERVE
6.1g
SUGAR P/SERVE
6.5g
SODIUM P/SERVE
163g
FAT
%
1.8%
ENERGY RDI%
5.5%

Most of us could do with including more vegetables in our diet. As stated in the recipe, the vegetables can be served with rice or even cous cous.

This recipe is low fat.

Ingredients

  • 1 tablespoon olive oil
  • 2 Cups cauliflower florets, blanched
  • 1 cup halved green beans
  • 1 large red capsicum, finely sliced 
  • 1 small zucchini, finely sliced
  • 1 teaspoon crushed garlic
  • 2 tablespoons  mustard seeds
  • 2 teaspoons turmeric

Method

  1. Boil large pot of water and place cauliflower in water, blanch for 30 seconds and then take out.
  2. Heat wok over high heat, add oil stir fry cauliflower for one minute or until golden brown
  3. Add beans, capsicum, zucchini and crushed garlic and stir fry two minutes
  4. Sprinkle turmeric and mustard seeds over the top and stir to combine
  5. Serve immediately with cooked white or brown rice or cous cous if you desire.

Nutrition Table

Servings: 4 Serving size:290g
Average Serve Average 100g
Energy 484 kJ 167 kJ
  116 Cal 40 Cal
Protein 6.1 g 2.1 g
Fat, total 5.4 g 1.9 g
- Saturated 0.7 g 0.2 g
Carbohydrate 7.9 g 2.7 g
- Sugars 6.5 g 2.2 g
Sodium 163 mg 56 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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