5.0 from 3 votes
Kale Carrot and Broccoli Stir-Fry
Learn how to make a healthy vegetarian kale carrot and broccoli stir-fry in just minutes! Perfect for a quick lunch or dinner for two!
Prep Time
10 mins
Cook Time
10 mins
Total Time
17 mins
Servings: 2 servings
Calories: 274 kcal
Course:
Main Course , Lunch
Cuisine:
American
Ingredients
- 1 tablespoon grape seed oil
- 2-½ cups kale chopped
- 1 cup sliced carrots
- 1 cup brocoli floretts
- ½ red bell pepper sliced thin
- 8 oz. sliced water chestnuts drained
- ¼ cup green onions sliced and divided
- 2 teaspoons rice wine vinegar
- 2 teaspoons lower-sodium soy sauce
- 1 teaspoon peeled and minced fresh ginger
- 1 teaspoon minced garlic
- 1 teaspoon honey
- 1 teaspoon sesame oil
- 1 tablespoon hoisin sauce
- 1 teaspoon sesame seeds
Instructions
- To make the sauce combine, 1 tablespoon finely chopped green onions, 2 teaspoons rice wine vinegar, 2 teaspoons lower-sodium soy sauce, 1 teaspoon peeled & minced fresh ginger, 1 teaspoon minced garlic, 1 teaspoon sesame oil, 1 teaspoon honey, 1 tablespoon hoisin sauce. Mix together and set to the side.
- Heat the wok on high heat. Pour the grape seed oil in the wok and swirl. Heat for one minute and then place the kale, broccoli, carrots, and red bell pepper in the wok with 2 tablespoons water. Mix well and place a lid and cook for 3 minutes (stirring occasionally--this will help steam the vegetables).
- Add the water chestnuts and continue cooking vegetables and mixing the vegetables around the wok so that they don't burn. Once the vegetables are al dente (about 5-7 minutes total) pour in the sauce. Mix constantly until everything has been coated with sauce. Cook for one 1 minute, remove from heat. Plate and sprinkle the remaining green onions and sesame seeds on top. Enjoy.
Cup of Yum
Notes
- Use whatever veggies you like or have on hand. Just cut them in similar size and shape, and always start with the longest cooking veggies first.
Nutrition Information
Calories
274kcal
(14%)
Carbohydrates
43g
(14%)
Protein
6g
(12%)
Fat
11g
(17%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
7g
Monounsaturated Fat
2g
Cholesterol
0.2mg
(0%)
Sodium
404mg
(17%)
Potassium
815mg
(23%)
Fiber
10g
(40%)
Sugar
15g
(30%)
Vitamin A
15379IU
(308%)
Vitamin C
119mg
(132%)
Calcium
163mg
(16%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 274
% Daily Value*
| Calories | 274kcal | 14% |
| Carbohydrates | 43g | 14% |
| Protein | 6g | 12% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 2g | 10% |
| Cholesterol | 0.2mg | 0% |
| Sodium | 404mg | 17% |
| Potassium | 815mg | 17% |
| Fiber | 10g | 40% |
| Sugar | 15g | 30% |
| Vitamin A | 15379IU | 308% |
| Vitamin C | 119mg | 132% |
| Calcium | 163mg | 16% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.