Weight loss Diets for Everyday People

Indian Stir Fried Vegetables Recipe

Most of us could do with including more vegetables in our diet. These vegetables taste great coated in garlic, mustard seeds and turmeric. The turmeric gives the vegetables a great yellow colour.

As stated in the recipe, the vegetables can be served with rice or even cous cous.

This is a Low Fat recipe.

Energy per 100g:

167kJ -40Cal

Fat per 100g:

1.9g

Healthy Dinner Recipe : Indian Stir Fried Vegetables

Recipe Serves:

This Recipe Serves 4.

Recipe 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

Recipe 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.

Recipe Nutrition Panel:

 Servings: 4
 Serving size: 290g
 

 

Average Serve

 

Average 100 g
 Energy 484 kJ   167 kJ
  115 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

Additional Comments:

Healthy vegetables and rice made very tasty!

Feedback:

We'd love to know what you think of this recipe.
Please email your feedback to sharrelle@weightloss.com.au.

If you like this recipe, you may also like these healthy recipes:

Mediterranean Vegetable frittata Recipe
Potato Capsicum and Mushroom Frittata Recipe
Mini Quiches with Capsicum Recipe
Grilled Vegetable Stack Recipe

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