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Broccoli Spinach Zucchini Stir Fry | Mixed Veg Green Stir Fry | Healthy Green Veggie Stir Fry |

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Tarla Dalal • 24 January, 2015

Broccoli Spinach Zucchini Stir Fry | Mixed Veg Green Stir Fry | Healthy Green Veggie Stir Fry |

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ब्रोकली, पालक एण्ड ज़ूकिनी स्टर-फ्राय रेसिपी | हेल्दी भारतीय स्टर-फ्राय | वजन घटाने के लिए स्टर-फ्राय | - हिन्दी में पढ़ें (Broccoli, Spinach and Zucchini Stir- Fry in Hindi)

Table of Content

About Broccoli, Spinach And Zucchini Stir- Fry

Ingredients

Methods

Nutrient values

Broccoli Spinach Zucchini Stir Fry | Mixed Veg Green Stir Fry | Healthy Green Veggie Stir Fry |

The Broccoli Spinach Zucchini Stir Fry is a vibrant, colourful, and nutrient-packed dish that celebrates the goodness of fresh green vegetables. This Mixed Veg Green Stir Fry brings together blanched broccoli, soft spinach, juicy zucchini, crunchy cabbage, and capsicum—all tossed quickly on a high flame to retain their natural colour, flavour, and crispness. The result is a dish that is visually appealing and bursting with plant-based energy.

What makes this stir fry truly irresistible is the bold use of garlic, which is sautéed in minimal oil to release its deep aroma. As the onions and cabbage are added, the flavour builds a savoury base, giving the stir fry a delicious robustness. Each vegetable brings its own personality—broccoli adds crunch, zucchini lends softness, and spinach gives a fresh earthy finish, creating a harmonious balance of textures.

The addition of red chilli flakes and mixed dried herbs enhances the dish with a spicy-herby note that perfectly complements the mellow vegetables. These seasonings elevate the stir fry from a simple side dish to an exciting, flavour-rich meal that pairs beautifully with rice, quinoa, noodles, millet bowls, or even works as a standalone low-carb meal.

This Healthy Green Veggie Stir Fry is also incredibly quick to make, thanks to the high-heat cooking technique. Stir frying ensures that vegetables retain maximum nutrients—especially vitamin A, vitamin C, and folate—while keeping the texture crisp and enjoyable. The minimal use of oil and the natural moisture of the vegetables make this dish light, fresh, and wholesome.

From a health perspective, the Broccoli Spinach Zucchini Stir Fry is undeniably healthy. Broccoli is rich in fibre, antioxidants, vitamin K, and cancer-protective compounds. Spinach provides iron, folic acid, and magnesium, while zucchini offers hydration and gut-friendly fibre. The combination of different vegetables ensures a wide nutrient profile that supports immunity, digestion, and overall vitality.

This stir fry is especially beneficial for diabetics because it is extremely low in carbohydrates and high in fibre, which helps regulate blood sugar levels and prevents spikes. The vegetables have a low glycemic index, making this dish a perfect addition to a diabetic-friendly meal plan. Using minimal oil further keeps it suitable for managing blood glucose and weight.

Ingredients

for Broccoli Spinach Zucchini Stir Fry

3/4 cup blanched broccoli florets

1 cup spinach (palak) , torn into pieces

3/4 cup zucchini cubes

1 1/2 tsp oil

1 tbsp finely chopped garlic (lehsun)

1/2 cup onion cubes

3/4 cup capsicum cubes

1/2 cup cabbage cubes

2 tsp dry red chilli flakes (paprika)

1 tsp dried mixed herbs

salt and

Method

for Broccoli Spinach Zucchini Stir Fry

Heat the oil in a wok or a broad non-stick pan, add the garlic
And sauté on a high flame for a few seconds.
Add the onions and sauté on a high flame for 1 minute.
Add the cabbage and capsicum and sauté on a high flame for 1 more minute.
Add the broccoli and zucchini and sauté on a high flame for another 2 to 3 minutes.
Add the chilli flakes, mixed herbs, salt and pepper and sauté on a high flame for 1 minute.
Finally add the spinach and sauté on a high flame for 1 minute.
Serve immediately.

Broccoli, Spinach and Zucchini Stir- Fry recipe with step by step photos

Nutrient values (Abbrv)per plate

Nutrient values (Abbrv) per serving

Energy	60 cal
Protein	1.9 g
Carbohydrates	7 g
Fiber	2 g
Fat	3 g
Cholesterol	0 mg
Sodium	14.3 mg

Click here to view Calories for Broccoli, Spinach and Zucchini Stir- Fry

The Nutrient info is complete

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Mruga D

July 17, 2021, 8:51 p.m.

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!