Edamame and Crunchy Vegetable Sesame Stir-Fry
30 min 1 serving 366 kcal · 25.4 g proteinLevel: Beginner
The nutritionist's note
365 kcal for 25 g of protein: 13 g from the edamame, the rest from the vegetables and sesame seeds. 15 g of fibre and 5.1 mg of non-heme iron, with the pepper and broccoli as vitamin C sources in the same dish. 0 µg of B12: no fortified ingredient here.
Ingredients
1 serving
- shelled edamame120 g
- broccoli150 g
- red pepper120 g
- carrot100 g
- button mushrooms80 g
- soy sauce18 ml
- fresh ginger10 g
- garlic6 g
- sesame oil5 g
- sesame seeds6 g
Method
- 1
Take the shelled edamame (120 g) from the freezer and cook them for 4 minutes in boiling salted water, then drain.
- 2
Cut the broccoli (150 g) into small florets, the pepper (120 g) into strips, the carrot (100 g) into fine batons and the mushrooms (80 g) into slices.
- 3
Chop the garlic (6 g) and ginger (10 g) and keep them within reach: a stir-fry moves too fast to chop as you go.
- 4
Heat a large pan dry until a drop of water dances on it, then pour in the sesame oil (5 g).
- 5
Stir-fry the mushrooms for 2 minutes over high heat, leaving them still at first so they colour.
- 6
Add the carrot, broccoli and pepper and stir-fry for 4 minutes, shaking the pan: the vegetables should stay glossy and firm.
- 7
Add the garlic, ginger and edamame, then the soy sauce (18 ml), and stir-fry for 2 minutes more.
- 8
Off the heat, scatter with the sesame seeds (6 g), toasted dry for 2 minutes.
Nutrition facts
per serving
| Energy | 366 kcal |
|---|---|
| Protein | 25.4 g |
| Carbohydrates | 31.4 g |
| Fat | 15.4 g |
| Fibre | 18.3 g |
| Iron | 6.1 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
- sesame
- gluten
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