According to Wikipedia, Stir frying  is a Chinese cooking technique in which ingredients are fried in a small amount of very hot oil while being stirred in a wok. The technique originated in China and in recent centuries has spread into other parts of Asia and the West  (https://en.wikipedia.org/wiki/Stir_frying).

 

The term “stir fry” as a translation for “chao” was introduced in the 1945 book How To Cook and Eat in Chinese. Roughly speaking, ch’ao may be defined as a big-fire-shallow-fat-continual-stirring-quick-frying of cut-up material with wet seasoning. We shall call it ‘stir-fry’ or ‘stir’ for short. The nearest to this in western cooking is sauté. … Because stir-frying has such critical timing and is done so quickly, it can be called ‘blitz-cooking.’

 

Our stir fry recipes at Healthy Indian are of the sauté kind, keeping with the spirit of eating healthy meals without compromising on taste. Since cooking temperatures vary for different ingredients, we sauté them in stages. Note that sprouts are added at the very end, so their nutritional value is not compromised. The beauty of this recipe is that it is ready to eat in about 20 minutes, so if you had a busy day and you don’t want to spend much time cooking a healthy meal, this is your dish. You can also try out this recipe with other ingredients. Check out our other stir fry recipes, Broccoli Corn Stir Fry and Chicken and Vegetable Stir Fry.

 

I found this great organic sprout combo in the grocery store in our neighborhood- it had green mung sprouts, brown mung sprouts, and orange toor dal sprouts. I decided try it out as a stir fry recipe with broccoli, cauliflower and carrots and also see how my hot Thai peppers would go with this dish (I got the peppers from the owner of a Thai restaurant in the Lakeview neighborhood in Chicago called Miss Asia for 3$ and they have already lasted me about 3 months!). The net result was outstanding- delicious, healthy, spicy!

 

Why is this Healthy?

Experts estimate that there can be up to 100 times more enzymes in sprouts than uncooked fruits and vegetables. Research shows that during the sprouting process mung beansprouts (or just beansprouts, as they are often called) increase in vitamin B1 by up to 285 percent, vitamin B2 by up to 515 percent, and niacin by up to 256 percent. This stir fry recipe is a good way to get the nutritional benefit of sprouts along with carrots and beans that are cooked very light so as to retain most of the nutrients.

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Stir-Fry Sprouts and Vegetables

Stir-Fry Sprouts and Vegetables is an easy to prepare delicious recipe, that's packed with nutrition. It goes great with steamed rice and quinoa or just by itself as a snack.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 2 People
Calories 92kcal

Ingredients

  • 1 1/2 Cups Sprouts
  • 1 Cup Cauliflower
  • 1/2 Cup Broccoli Small pieces
  • 1/2 Cup Carrots Small pieces
  • 1/8 Cup Onion Fine cut
  • 1/8 Cup Ginger Fine cut
  • 1 Tablespoon Tamari Sauce Gluten free, low sodium, organic
  • 1 Teaspoon Red Chili Powder Thai peppers
  • 1 Teaspoon Olive Oil

Instructions

  • Gather all ingredients in separate bowls, keep the chili peppers and tamari sauce handy
  • Sautée onions and ginger till onions are golden brown (about 3 minutes)
  • Add carrots, broccoli, cauliflower and stir well for 3 to 4 minutes; now add chili powder, tamari sauce, and mix
  • Add sprouts and stir contents till they are well blended. Transfer to serving dish

Notes

It goes great with steamed rice and quinoa or just by itself as a snack.
*Use organic ingredients wherever possible
 

Nutrition

Calories: 92kcal | Carbohydrates: 14g | Protein: 6g | Fat: 3g | Sodium: 484mg | Potassium: 484mg | Fiber: 4g | Sugar: 7g | Vitamin A: 1300IU | Vitamin C: 62.7mg | Calcium: 460mg | Iron: 1.3mg

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