Green Tea Sauteed Vegetables
Infuse your vegetable stir-fry with a unique twist by trying this vibrant Green Tea Sautéed Vegetables recipe! Delicately steeped green tea serves as a light and aromatic sauce base, perfectly complementing the natural flavors of tender-crisp zucchini, carrots, broccoli, and sweet red bell peppers. Sautéed in heart-healthy olive oil and seasoned with savory soy sauce, fresh garlic, and a touch of salt and pepper, this flavorful dish is both nutritious and visually stunning. Easy to prepare in under 30 minutes, it’s a wholesome option for a quick weeknight dinner or a colorful side dish that’s sure to impress. Garnish with sesame seeds for an extra flair and enjoy this antioxidant-rich creation that bridges the worlds of tea and cooking!
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Recipe Information
Ingredients
- 1 tablespoon green tea leaves or 1 green tea bag
- 1 cup hot water
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 cup zucchini, sliced
- 1 cup carrots, julienned
- 1 cup broccoli florets
- 1 medium red bell pepper, sliced
- 2 tablespoons soy sauce
- 1 teaspoon sesame seeds (optional, for garnish)
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Steep the green tea leaves or tea bag in 1 cup of hot water for 3-4 minutes. Remove the tea bag or strain the tea leaves, setting the brewed tea aside.
Heat olive oil in a large skillet over medium heat.
Add the minced garlic and sauté for 30 seconds until fragrant.
Add the zucchini, carrots, broccoli florets, and red bell pepper to the skillet. Stir-fry for 4-5 minutes until the vegetables start to soften but remain crisp.
Pour the brewed green tea into the skillet along with the soy sauce. Stir well to coat the vegetables evenly.
Season the dish with salt and black pepper, adjusting to taste. Cook for another 2-3 minutes until the liquid reduces slightly and the vegetables are well-coated with the green tea sauce.
Remove from heat and transfer the sautéed vegetables to a serving dish.
Optional: Sprinkle sesame seeds on top for garnish before serving. Enjoy!
Nutrition Facts
Calories |
480 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1943 mg | 84% | |
| Total Carbohydrate | 43.3 g | 16% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 20.7 g | ||
| Protein | 13.1 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 233 mg | 18% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1699 mg | 36% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
