⏱ 30 min total

Balsamic and Fig Vegetable Stir Fry

Name: Balsamic and Fig Vegetable Stir Fry
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ½ stalk Broccoli; ¼ large Zucchini; ⅛ small raw Red onion; ½ clove Garlic; ½ tbsp Olive oil; ½ small Figs; ¼ cup White rice; ½ cup Water; 1 tbsp Cashews; ½ tbsp Balsamic vinegar; ¼ tbsp Tamari soy sauce; ¼ tbsp Rice wine vinegar

Per 1 serving · 383 g · 12 ingredients

Calories

346

17%
of a 2,000 cal day

Protein
8.8g
10% of calories
Carbs
54g
61% of calories
Fat
11g
29% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Balsamic and Fig Vegetable Stir Fry (383 g) has 346 calories, with 8.8 g of protein, 54 g of carbohydrates and 11 g of fat. Most of its energy comes from carbs (61% of calories). It is high in Vitamin C (92% DV), Vitamin K (74% DV) and thiamine (32% DV).

Per 100 g

90cal

low energy density

Protein per 100 cal

2.5g

Net carbs

49g

carbs minus fiber

Fiber

4.5g

8.4 g sugar

High in

20%+ of the daily value

Vitamin C92%
Vitamin K74%
Thiamine32%
Niacin20%
Vitamin B629%
Folate (B9)44%

Good source of

10–19% of the daily value

Dietary fiber16%
Vitamin E12%
Riboflavin (B2)15%
Potassium13%
Magnesium18%
Zinc15%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Cook the rice according to package instructions using a rice cooker or on the stovetop.
2
Cut the broccoli into bite-sized pieces, chop the onion and figs, mince the garlic, and spiralize or cube the zucchini.
3
In a small bowl, mix together the balsamic vinegar, rice vinegar, and soy sauce.
4
Heat the oil in a large skillet or wok over medium-high heat.
5
Cook the broccoli for 2 minutes until bright green, then add the onion and cook for another minute. Add the zucchini and garlic, stirring to prevent sticking. Add more oil if necessary.
6
Add the cooked rice and figs to the skillet, then pour the sauce over everything. Stir to coat the ingredients and cook until the sauce is mostly absorbed.
7
Remove from heat and toss with cashews before serving.

Vitamins & minerals

Amounts for 1 serving (383 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	33 μg	4%
Vitamin C	83 mg	92%
Vitamin D	0 μg	0%
Vitamin E	2 mg	12%
Vitamin K	88 μg	74%
Thiamine	0.4 mg	32%
Riboflavin (B2)	0.2 mg	15%
Niacin	3 mg	20%
Vitamin B6	0.4 mg	29%
Folate (B9)	178 μg	44%
Vitamin B12	0 μg	0%
Pantothenic acid	1 mg	24%
Choline	28 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	79 mg	8%
Iron	4 mg	47%
Potassium	630 mg	13%
Magnesium	74 mg	18%
Phosphorus	197 mg	28%
Zinc	2 mg	15%
Copper	0.4 mg	43%
Manganese	1 mg	47%
Selenium	11 μg	20%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.4 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	19 μg	—
Arginine	1 g	—
Aspartic acid	1 g	—
Beta carotene	387 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	0.4 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.4 g	—
Lactose	0.2 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0.2 g	—
Methionine	0.2 g	—
Monounsaturated fats	7 g	—
Phenylalanine	0.4 g	—
Polyunsaturated fats	2 g	—
Proline	0.4 g	—
Retinol	0 μg	—
Serine	0.4 g	—
Starch	2 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.4 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 346 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

66min
Walking (3.5 mph)
42min
Cycling (moderate)
29min
Running (6 mph)
49min
Swimming laps

Common questions

How many calories are in Balsamic and Fig Vegetable Stir Fry?

One serving of Balsamic and Fig Vegetable Stir Fry (1 serving) has 346 calories, which works out to 90 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Balsamic and Fig Vegetable Stir Fry high in protein?

Not especially. It has 8.8 g of protein per serving, and protein supplies 10% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Balsamic and Fig Vegetable Stir Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 49 g of net carbs and 61% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Balsamic and Fig Vegetable Stir Fry?

289 mg per serving.

How much sugar is in Balsamic and Fig Vegetable Stir Fry?

8.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (383 g)

Calories346

% Daily Value*

Total fat 11g	15%
Saturated fat 1.8g	9%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 289mg	13%
Total carbohydrate 54g	20%
Dietary fiber 4.5g	16%
Total sugars 8.4g
Protein 8.8g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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