Colorful Vegetable Stir-Fry with Spices
Ingredients
1 head of cauliflower
4 mushrooms
1 courgette
1/2 leek
2 tomatoes
100g peas
3 large leaves of cabbage
or spring greens
1/2 tsp black pepper
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp cinnamon
1 tbsp agave or honey
Preparation
Time: 15 minutes
Calories: 300
Wash the vegetables. Cut the cauliflower into smaller chunks and
pulse on a low setting in a blender or food processor to make
‘rice’. Chop the cabbage, tomatoes, and leek and chop or grate the
courgette and mushrooms. Boil the leaks, mushroom and
tomatoes in a pan. After 5 minutes, drain, and add the rest of the
vegetables and return to the heat to sauté. Add the spices, and agave and mix well. Simmer for 2 minutes then serve.
Nutritional Benefits
This meal is anti-inflammatory and contains thiamin, Vitamin K and
choline, which is great for brain health. When combined with
curcumin in turmeric and cauliflower can help prevent prostate
cancer.
Benefits of this Recipe:
- Nutrient-Rich: Packed with a variety of vegetables, this stir-fry provides a wide range of essential vitamins, minerals, and antioxidants.
- Low in Calories: With only 300 calories per serving, this dish is a great option for those looking to manage their calorie intake.
- High in Fiber: The abundance of vegetables in this recipe provides a good amount of dietary fiber, which supports digestive health and helps keep you feeling full and satisfied.
- Plant-Based: Completely vegetarian and vegan-friendly, this recipe is perfect for those following a plant-based diet.
- Gluten-Free: Naturally free from gluten, this stir-fry is suitable for individuals with gluten sensitivities or celiac disease.
- Quick and Easy: With a preparation time of just 15 minutes, this recipe is perfect for busy weeknights when you need a healthy meal in a hurry.
- Versatile: You can easily customize this stir-fry by adding your favorite vegetables or adjusting the spices to suit your taste preferences.
- Flavorful: The combination of spices like black pepper, cumin, turmeric, and cinnamon adds depth and complexity to the dish, making it incredibly flavorful.
- Heart-Healthy: The vegetables in this stir-fry are low in saturated fat and cholesterol, making it a heart-healthy option.
- Satisfying: Packed with fiber and protein from the vegetables, this stir-fry will keep you feeling full and satisfied long after you’ve finished eating.
Nutritional Value per Serving (approximate):
- Calories: 300
- Total Fat: 5g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 200mg
- Total Carbohydrates: 55g
- Dietary Fiber: 15g
- Sugars: 25g
- Protein: 12g
July 19, 2023
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