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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 104510 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

Tags

Stir-fryWestern PartyQuick Stir-FriesVitamin A Rich, Beta Carotene, RetinolHigh FiberPregnancy Folic Acid RichPregnancy International

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
Reply
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 !!
Reply
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