Mixed vegetable stir fry is a quick and versatile dish rooted in East Asian home cooking. It features colorful garden vegetables rapidly seared in a hot pan with a simple savory sauce. It is commonly served as a light weeknight main dish or alongside rice and proteins.
Vegan Vegetarian Pescetarian Dairy-Free Nut-Free Egg-Free
Nutrient score: Good
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 3 tbsp Soy sauce (51 g)
- 1 tsp Sesame oil (4.5 g)
- 1 tsp Cornstarch (2.5 g)
- 2 tbsp Water (30 g)
- 2 tbsp Vegetable oil (27 g)
- 3 cloves Garlic (15 g)
- 1 inch Ginger (15 g)
- 1 medium Broccoli (350 g)
- 1 medium Carrot (60 g)
- 1 medium Red bell pepper (150 g)
- 1 cup Sugar snap peas (106 g)
- Salt, to taste
- 1 tsp Sesame seeds (3.2 g)
- Ingredients in total: 814 g
- Weight lost in cooking: 214 g (mostly water boiling off)
- Net weight (cooked): 600 g · 4 servings of about 150 g
Method
- In a small bowl, whisk together the soy sauce, sesame oil, cornstarch, and water until smooth to make the sauce.
- Set a large wok or heavy skillet over high heat and add the vegetable oil, letting it heat until it shimmers.
- Add the minced garlic and grated ginger to the pan and stir-fry for about 30 seconds until fragrant and sizzling without burning.
- Add the chopped broccoli florets and thinly sliced carrots, stir-frying constantly for 3 to 4 minutes until they turn vibrant in color.
- Toss in the sliced red bell pepper and snap peas, stir-frying for another 2 to 3 minutes until all vegetables are bright and crisp-tender.
- Pour the sauce mixture into the pan and stir constantly for 1 to 2 minutes so the sauce bubbles, thickens, and evenly coats the vegetables.
- Taste and adjust with salt if needed, then transfer to a serving bowl and sprinkle with toasted sesame seeds.
Nutrition
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Calories | 151 kcal | 101 kcal |
| Protein | 5.18 g | 3.45 g |
| Water | 120 mL | 80 mL |
| Sodium | 773 mg | 515 mg |
| Total Carbohydrates | 14.8 g | 9.84 g |
| Total Fat | 9.01 g | 6 g |
| Sugar | 4.99 g | 3.32 g |
62 more nutrients
Carbohydrates
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Iron | 1.63 mg | 1.08 mg |
| Calcium | 79.8 mg | 53.2 mg |
| Magnesium | 42.8 mg | 28.5 mg |
| Potassium | 546 mg | 364 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 119 mg | 79.3 mg |
| Zinc | 0.85 mg | 0.56 mg |
| Chloride | 692 mg | 461 mg |
| Selenium | 4.12 mcg | 2.75 mcg |
| Copper | 0.16 mg | 0.1 mg |
| Fluoride | 0.027 mg | 0.018 mg |
| Manganese | 0.45 mg | 0.3 mg |
| Molybdenum | 0 mcg | 0 mcg |
| Chromium | 0.064 mcg | 0.043 mcg |
Fats
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 1.32 g | 0.88 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 3.14 g | 2.1 g |
| Omega-3 Fatty Acids | 0.12 g | 0.081 g |
| Polyunsaturated Fat | 4.37 g | 2.92 g |
| Omega-6 Fatty Acids | 4.26 g | 2.84 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.093 g | 0.062 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 2.52 g | 1.68 g |
Fibre
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Fiber | 4.53 g | 3.02 g |
| Soluble Fiber | 1.28 g | 0.85 g |
| Insoluble Fiber | 3.34 g | 2.23 g |
Vitamins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 139 mg | 92.4 mg |
| Folate (B9) | 90 mcg | 60 mcg |
| Niacin (B3) | 1.44 mg | 0.96 mg |
| Vitamin A | 218 mcg RAE | 145 mcg RAE |
| Thiamin (B1) | 0.13 mg | 0.086 mg |
| Vitamin B6 | 0.41 mg | 0.27 mg |
| Riboflavin (B2) | 0.17 mg | 0.12 mg |
| Pantothenic Acid (B5) | 0.76 mg | 0.51 mg |
| Vitamin E | 2.49 mg | 1.66 mg |
| Vitamin K | 101 mcg | 67.5 mcg |
| Biotin (B7) | 3.18 mcg | 2.12 mcg |
| Beta-Carotene | 2,266 mcg | 1,511 mcg |
Others
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Choline | 26.2 mg | 17.5 mg |
| Leucine | 410 mg | 273 mg |
| Lysine | 319 mg | 212 mg |
| Polyphenols | 150 mg | 99.8 mg |
| Methionine | 88.7 mg | 59.1 mg |
| Oxalates | 34.1 mg | 22.8 mg |
| Threonine | 249 mg | 166 mg |
| Tryptophan | 71.3 mg | 47.5 mg |
| Valine | 311 mg | 207 mg |
| Flavonoids | 39.3 mg | 26.2 mg |
| Histidine | 165 mg | 110 mg |
| Lutein / Zeaxanthin | 1.54 mg | 1.03 mg |
| Lycopene | 0.18 mg | 0.12 mg |
| Phenylalanine | 292 mg | 194 mg |
| Purines | 35 mg | 23.3 mg |
Proteins
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| Isoleucine | 267 mg | 178 mg |
Additives
| Nutrient | Per serving (150 g) | Per 100 g |
|---|---|---|
| MSG (Monosodium Glutamate) | 140 mg | 93.5 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
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