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Broccoli, Spinach and Zucchini Stir- Fry


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The combination of vegetables like broccoli, spinach and zucchini with other crunchy delights like cabbage and capsicum tremendously increases the vitamin A and folic acid content of this recipe, while also offering a range of textures to relish.

5/5 stars  100% LIKED IT    7 REVIEWS ALL GOOD

Added to 189 cookbooks   This recipe has been viewed 104756 times

A creative way to include nutritious veggies into your diet, the Broccoli, Spinach and Zucchini Stir-Fry is a treat for your taste buds, with a burst of colours and herby flavours. The combination of vegetables like broccoli, spinach and zucchini with other crunchy delights like cabbage and capsicum tremendously increases the vitamin A and folic acid content of this recipe, while also offering a range of textures to relish.

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Broccoli, Spinach and Zucchini Stir- Fry recipe - How to make Broccoli, Spinach and Zucchini Stir- Fry

Preparation Time:    Cooking Time:    Total Time:     3Makes 3 servings
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Method
    Method
  1. Heat the oil in a wok or a broad non-stick pan, add the garlic
  2. And sauté on a high flame for a few seconds.
  3. Add the onions and sauté on a high flame for 1 minute.
  4. Add the cabbage and capsicum and sauté on a high flame for 1 more minute.
  5. Add the broccoli and zucchini and sauté on a high flame for another 2 to 3 minutes.
  6. Add the chilli flakes, mixed herbs, salt and pepper and sauté on a high flame for 1 minute.
  7. Finally add the spinach and sauté on a high flame for 1 minute.
  8. Serve immediately.

Accompaniments

Broccoli and Baby Corn Noodles 
Hakka Noodles ( Stir-fry Recipe ) 
Veg Fried Rice, Vegetable Chinese Fried Rice 
Vegetable Fried Rice ( Chinese Cooking ) 

Nutrient values (Abbrv) per serving
Energy60 cal
Protein1.9 g
Carbohydrates7 g
Fiber2 g
Fat3 g
Cholesterol0 mg
Sodium14.3 mg

RECIPE SOURCE : Good Food For DiabetesBuy this cookbook

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Reviews

Broccoli, Spinach and Zucchini Stir- Fry
5
 on 16 Dec 19 06:13 PM


A simple, healthy and nutritious recipe.loved the combination of the veggies.
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Tarla Dalal    Winnie, thanks for the feedback. Great to hear from you.
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18 Dec 19 11:51 AM
Broccoli, Spinach and Zucchini Stir- Fry
5
Foodie #653992
 on 19 Mar 19 01:02 PM


Such an Amazing recipe. What do we eat this with? Rice or roti?
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Tarla Dalal    You can eat as it is or with chinese rice or noodles. Refer https://www.tarladalal.com/recipes-for-Chinese-Rice-Dishes-83
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20 Mar 19 02:47 PM
Broccoli, Spinach and Zucchini Stir- Fry
5
 on 15 Mar 19 08:18 PM


Reply
Broccoli, Spinach and Zucchini Stir- Fry
5
Foodie #668457
 on 18 Nov 17 02:11 PM


This is the best healthiest stir fry I''ve ever tried. Quick and simple to prepare.
Reply
Broccoli, Spinach and Zucchini Stir- Fry
5
 on 15 Aug 17 06:24 AM


So simple and nutrition packed. I love the combination. .i am a fan of your site.
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Tarla Dalal    Hi, Thank you for your kind words. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
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16 Aug 17 08:41 AM
Stir Fried Broccoli, Spinach and Cabbage In Chilli Garlic Sauce
5
Mruga D
 on 26 Dec 14 10:18 AM


Crunchy and spicy..this stir-fry is best had during winters...even people who are looking out for some low-calorie recipes can try this stir-fry..Low-calorie and fibre rich vegetables makes this stir-fry a complete low-cal meal!
Reply
Chilli Garlic Stir-fry
5
Healthy Eating
 on 22 Jun 12 10:40 AM


Crunchy vegetable stir fry in a chilli garlic sauce. Healthy.
Reply