Simple Chinese-Style Vegetable Stir-Fry
A colorful vegetable stir-fry featuring zucchini, carrots, yellow squash, and leeks, brought together with fragrant garlic and fresh ginger. Served over brown rice, it makes a simple vegetarian meal with fresh, lightly seasoned flavor, well suited to a quick weeknight dinner.
- Prep20 mins
- Cook55 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Simple Chinese-Style Vegetable Stir-Fry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 8 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 93
- Heart Health
- 42
- Metabolic
- 58
- Digestive
- 44
- Inflammatory
- 36
- Performance
- 60
- General Wellness
- 1
Bring the brown rice and water to a boil in a saucepan over high heat. Reduce the heat to medium-low, cover, and simmer until the rice is tender and the liquid has been absorbed, 45 to 50 minutes.
- 2
Heat the safflower oil in a skillet over medium heat. Stir in the leeks, garlic, and ginger; cook and stir until the leeks have softened, about 5 minutes. Stir in the zucchini, carrots, and yellow squash. Season with salt. Continue cooking and stirring until the vegetables have softened, about 2 minutes. Serve over brown rice.
- 3
Heat the safflower oil in a skillet over medium heat.
- 4
Add the leeks, garlic, and ginger; cook and stir until the leeks soften, about 5 minutes.
- 5
Stir in the zucchini, carrots, and yellow squash.
- 6
Season with salt.
- 7
Continue cooking and stirring until the vegetables are softened, about 2 minutes.
- 8
Serve over brown rice.
- Calories 484.65 kcal High 24%
- Protein 11.18 g Good Source 22%
- Carbohydrate 101.67 g 37%
- Total Fat 6.87 g Moderate 9%
- Saturated Fat 0.27 g Low Source 1%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 64.25 mg Low Source 3%
- Dietary Fiber 13.09 g Good Source 47%
- Total Sugars 15.81 g --
- Added Sugars 9.95 g Moderate 20%
- Calcium 48.44 mg Low Source 4%
- Iron 2.55 mg Moderate 14%
- Potassium 585.25 mg Moderate 12%
- Vitamin A 58.87 mcg Low Source 7%
- Vitamin C 13.31 mg Moderate 15%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Wheat 🌾
- Gluten
- Garlic 🧄
- Onions 🧅
About This Recipe
Simple Chinese Style Vegetable Stir Fry is made with 11 ingredients and serves 4. It takes about 1 hr 15 mins and is rated easy. Key ingredients include Brown Rice, Carrot, Cut Leeks, and Diced Carrots. Each serving provides about 484.65 kcal, and is a good source of protein.
Recipe Questions
- What is Simple Chinese-Style Vegetable Stir-Fry made of?
- The main ingredients are Brown Rice, Carrot, Cut Leeks, Diced Carrots, Fresh Ginger. The full list of 11 is above.
- How long does it take to make Simple Chinese-Style Vegetable Stir-Fry?
- About 1 hr 15 mins in total: 20 mins to prepare and 55 mins to cook.
- How many calories are in one serving?
- One serving provides about 484.65 kcal. The full nutrition breakdown is above.
- Is Simple Chinese-Style Vegetable Stir-Fry easy to make?
- This recipe is rated easy, with 11 ingredients and 8 steps.
- Is Simple Chinese-Style Vegetable Stir-Fry healthy?
- Simple Chinese-Style Vegetable Stir-Fry has an easyChef Pro health score of 49/100. Per serving, it provides 484.65 calories and 11.18 g of protein, or 22% of the Daily Value. It is a good source of dietary fiber. Worth noting per serving: added sugars at 9.95 g (20% of the Daily Value). It contains Wheat, Gluten, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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