⏱ 30 min totalEggplant Veggie Stir-Fry
Per 1 serving · 307 g · 19 ingredients
of a 2,000 cal day
- Protein13g9% of calories
- Carbs96g63% of calories
- Fat19g28% of calories
- ✓ Cholesterol free
At a glance
One serving of Eggplant Veggie Stir-Fry (307 g) has 604 calories, with 13 g of protein, 96 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (63% of calories). It is high in protein (26% DV), dietary fiber (23% DV) and Vitamin A (30% DV). Keep an eye on sodium, which provides 24% of the daily value.
High in
20%+ of the daily value
- Protein26%
- Dietary fiber23%
- Vitamin A30%
- Vitamin C67%
- Vitamin K45%
- Thiamine59%
Good source of
10–19% of the daily value
- Vitamin E18%
- Calcium10%
- Potassium14%
Watch
20%+ of the daily value
- Sodium24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ cup White rice
½ tsp Orange zest
⅔ tbsp Orange juice
½ tbsp Tamari soy sauce
³⁄₁₆ tbsp Rice wine vinegar
³⁄₁₆ tbsp Honey- 🥄¹⁄₁₆ tsp Crushed red pepper flakes
⅓ tbsp Olive oil
⅓ tsp Cornstarch- ⅓ tbsp Olive oil
⅓ large Carrots
⅓ medium Red bell pepper
³⁄₁₆ eggplant, peeled (yield from 1-1/4 lb) Eggplant
⅓ cloves, minced Garlic
¼ tsp Ginger root
⅛ cup Cashews
³⁄₁₆ cup, chopped Scallions- 🥄³⁄₁₆ dash Salt
1 tsp Sesame seeds
Directions
- 1
Prepare rice according to package directions, then set aside.
- 2
For the sauce, whisk together the orange zest, orange juice, soy sauce, vinegar, honey, red pepper flakes, and olive oil until well combined.
- 3
Add in the cornstarch and whisk again to combine. Set aside.
- 4
Add olive oil to a large skillet over medium heat. When hot, add carrots, peppers, and eggplant. Cook until tender, about 6 to 8 minutes.
- 5
Stir in the garlic and ginger and cook until fragrant, about 30 seconds.
- 6
Add the cashews, green onions, and sauce to the skillet. Stir to combine and cook until the sauce has thickened, 1 to 3 minutes. Season with salt if needed.
- 7
Serve over rice and garnish with sesame seeds. Enjoy!
Vitamins & minerals
Amounts for 1 serving (307 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 273 μg | 30% |
| Vitamin C | 60 mg | 67% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 3 mg | 18% |
| Vitamin K | 54 μg | 45% |
| Thiamine | 1 mg | 59% |
| Riboflavin (B2) | 0.1 mg | 7% |
| Niacin | 6 mg | 36% |
| Vitamin B6 | 0.5 mg | 38% |
| Folate (B9) | 275 μg | 69% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 31% |
| Choline | 21 mg | 4% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 96 mg | 10% |
| Iron | 7 mg | 82% |
| Potassium | 663 mg | 14% |
| Magnesium | 111 mg | 26% |
| Phosphorus | 286 mg | 41% |
| Zinc | 3 mg | 24% |
| Copper | 1 mg | 85% |
| Manganese | 2 mg | 73% |
| Selenium | 19 μg | 35% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 843 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 2,746 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 4 g | — |
| Galactose | 0.1 g | — |
| Glucose | 4 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0.2 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 11 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 4 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 604 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 115minWalking (3.5 mph)
- 72minCycling (moderate)
- 50minRunning (6 mph)
- 85minSwimming laps
Common questions
How many calories are in Eggplant Veggie Stir-Fry?
One serving of Eggplant Veggie Stir-Fry (1 serving) has 604 calories, which works out to 197 calories per 100 g. That is about 30% of a 2,000-calorie day.
Is Eggplant Veggie Stir-Fry high in protein?
It provides a solid 13 g of protein per serving (26% of the 50 g daily value), but protein supplies only 9% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Eggplant Veggie Stir-Fry keto-friendly?
It is hard to fit into a strict keto diet. One serving has 90 g of net carbs and 63% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Eggplant Veggie Stir-Fry?
559 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Eggplant Veggie Stir-Fry?
11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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