Sesame Stir-Fry Veggies over Rice
Sesame Stir-Fry Veggies over Rice features crisp asparagus, bell pepper, onions, and mushrooms kissed with ginger and garlic, then glossed with soy and sesame for a nutty, aromatic finish. Toasted sesame seeds add gentle crunch over fluffy rice. Serve this vibrant bowl for a quick weeknight Dinner or a light Lunch when you crave fresh, clean flavors.
- Prep10 mins
- Cook25 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Sesame Stir-Fry Veggies over Rice, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 10 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 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.
- 37
- Heart Health
- 69
- Metabolic
- 39
- Digestive
- 32
- Inflammatory
- 31
- Performance
- 47
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C). In a saucepan, combine the broth, rice, and margarine. Cover and bring to a boil over high heat. Reduce the heat to low and simmer for 15 minutes, or until all the liquid is absorbed.
- 2
Spread the sesame seeds on a small baking sheet and bake in the preheated oven for 5 to 6 minutes, or until golden brown; set aside. Meanwhile, heat the peanut oil in a large skillet or wok over medium-high heat until very hot. Add the asparagus, bell pepper, onion, mushrooms, ginger, and garlic, and stir-fry for 4 to 5 minutes, or until the vegetables are tender but still crisp. Stir in the soy-sauce and cook for 30 seconds. Remove from the heat and stir in the sesame oil and toasted sesame seeds. Serve over rice.
- Calories 347.8 kcal Moderate 17%
- Protein 9.58 g Moderate 19%
- Carbohydrate 47.02 g 17%
- Total Fat 14.27 g Moderate 18%
- Saturated Fat 1.43 g Moderate 7%
- Trans Fat 0.38 g High --
- Cholesterol 1.2 mg Low Source 0%
- Sodium 917.69 mg High 40%
- Dietary Fiber 5.3 g Moderate 19%
- Total Sugars 6.23 g --
- Added Sugars 0.45 g Low Source 1%
- Calcium 42.59 mg Low Source 3%
- Iron 3.72 mg Good Source 21%
- Potassium 339.42 mg Low Source 7%
- Vitamin A 166.11 mcg Moderate 18%
- Vitamin C 52.28 mg Good Source 58%
- Vitamin D 0.19 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Peanuts 🥜
- Milk 🥛
- Soy 🌱
- Wheat 🌾
- Gluten
- Sesame
- Corn 🌽
- Garlic 🧄
- Onions 🧅
About This Recipe
Sesame Stir Fry Veggies over Rice is made with 13 ingredients and serves 4. It takes about 35 mins and is rated easy. Key ingredients include Asparagus, Fresh Ginger, Long Grain Rice, and Margarine. Each serving provides about 347.8 kcal.
Recipe Questions
- What is Sesame Stir-Fry Veggies over Rice made of?
- The main ingredients are Asparagus, Fresh Ginger, Long-Grain Rice, Margarine, Minced Garlic. The full list of 13 is above.
- How long does it take to make Sesame Stir-Fry Veggies over Rice?
- About 35 mins in total: 10 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 347.8 kcal. The full nutrition breakdown is above.
- Is Sesame Stir-Fry Veggies over Rice easy to make?
- This recipe is rated easy, with 13 ingredients and 2 steps.
- Is Sesame Stir-Fry Veggies over Rice healthy?
- Sesame Stir-Fry Veggies over Rice has an easyChef Pro health score of 47/100. Per serving, it provides 347.8 calories and 9.58 g of protein, or 19% of the Daily Value. It is a good source of iron and vitamin C. Worth noting per serving: sodium at 917.69 mg (40% of the Daily Value) and saturated fat at 1.43 g (7% of the Daily Value). It contains Peanuts, Milk, Soy, Wheat, Gluten, Sesame, Corn, 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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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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