⏱ 20 min total

Vegetable and Edamame Stir-Fry

Name: Vegetable and Edamame Stir-Fry
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: ¼ cup White rice; ½ tbsp Cornstarch; ⅛ cup Water; 1 tbsp Tamari soy sauce; ½ tbsp Brown sugar; ¼ tbsp Sesame oil; ¼ tsp Crushed red pepper flakes; 1 tbsp Water; ½ tbsp Olive oil; ¼ small Onion; ¼ medium Green bell pepper; ¼ medium Red bell pepper; ¼ medium Carrots; ¼ tbsp Ginger root; ¾ cloves, minced Garlic; ½ cup, pieces or slices White mushrooms; ¼ package Edamame; ¼ cup slices Chinese water chestnuts; ¼ tbsp Sesame seeds

Per 1 serving · 403 g · 19 ingredients

Calories

492

25%
of a 2,000 cal day

Protein
19g
15% of calories
Carbs
69g
54% of calories
Fat
17g
30% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegetable and Edamame Stir-Fry (403 g) has 492 calories, with 19 g of protein, 69 g of carbohydrates and 17 g of fat. Most of its energy comes from carbs (54% of calories). It is high in protein (38% DV), dietary fiber (34% DV) and Vitamin A (20% DV). Keep an eye on sodium, which provides 45% of the daily value.

Per 100 g

122cal

low energy density

Protein per 100 cal

3.9g

Net carbs

59g

carbs minus fiber

Fiber

9.4g

12 g sugar

High in

20%+ of the daily value

Protein38%
Dietary fiber34%
Vitamin A20%
Vitamin C85%
Vitamin K37%
Thiamine40%

Good source of

10–19% of the daily value

Vitamin E18%
Choline16%
Calcium13%

Watch

20%+ of the daily value

Sodium45%

Ingredients

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

Directions

Prep 10 minCook 10 min

1
Prepare the rice according to package instructions.
2
Slice the onion into wedges, chop the bell peppers, thinly slice the carrot, mince the garlic and ginger, and slice the mushrooms.
3
In a small bowl, combine the cornstarch and first portion of water. Add soy sauce, brown sugar, sesame oil, and red pepper flakes. Stir in hot water, mix well, and set aside.
4
Heat olive oil in a large deep pan over medium-high heat. Add the onion, bell peppers, and carrots, and sauté until the onions are translucent and fragrant.
5
Add the ginger and garlic and sauté for 2 minutes, stirring to prevent burning.
6
Add the mushrooms and cook for 2-3 minutes. Add the water chestnuts and frozen edamame, and sauté for 2 minutes.
7
Pour the sauce into the pan and stir until thickened.
8
Taste and adjust seasoning as needed, then serve over rice, garnishing with sesame seeds.

Vitamins & minerals

Amounts for 1 serving (403 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	179 μg	20%
Vitamin C	77 mg	85%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	18%
Vitamin K	44 μg	37%
Thiamine	0.5 mg	40%
Riboflavin (B2)	1 mg	40%
Niacin	6 mg	36%
Vitamin B6	1 mg	50%
Folate (B9)	471 μg	118%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	39%
Choline	90 mg	16%

Minerals

Nutrient	Amount	% Daily Value
Calcium	128 mg	13%
Iron	6 mg	74%
Potassium	986 mg	21%
Magnesium	109 mg	26%
Phosphorus	330 mg	47%
Zinc	3 mg	25%
Copper	1 mg	85%
Manganese	2 mg	84%
Selenium	12 μg	22%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	542 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	1,809 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0.2 μg	—
Lysine	1 g	—
Maltose	1 g	—
Methionine	0.2 g	—
Monounsaturated fats	7 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	2 g	—
Sucrose	6 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	0 μg	—

Burning 492 calories

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

93min
Walking (3.5 mph)
59min
Cycling (moderate)
41min
Running (6 mph)
69min
Swimming laps

Common questions

How many calories are in Vegetable and Edamame Stir-Fry?

One serving of Vegetable and Edamame Stir-Fry (1 serving) has 492 calories, which works out to 122 calories per 100 g. That is about 25% of a 2,000-calorie day.

Is Vegetable and Edamame Stir-Fry high in protein?

It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 15% 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 Vegetable and Edamame Stir-Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 59 g of net carbs and 54% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegetable and Edamame Stir-Fry?

1035 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegetable and Edamame Stir-Fry?

12 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 (403 g)

Calories492

% Daily Value*

Total fat 17g	22%
Saturated fat 1.7g	8%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 1,035mg	45%
Total carbohydrate 69g	25%
Dietary fiber 9.4g	34%
Total sugars 12g
Protein 19g

* 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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