Heart-Healthy Eggplant Stir-Fry
Transform your weeknight dinners with this vibrant Heart-Healthy Eggplant Stir-Fry, a quick and nutritious recipe packed with fresh, colorful vegetables and bold flavors. Perfect for a balanced lifestyle, this dish features tender eggplant, crunchy broccoli, sweet red bell pepper, and julienned carrots, all stir-fried to perfection in a savory sauce made from low-sodium soy sauce, rice vinegar, and a touch of sesame oil. Enhanced with the aromatic warmth of fresh ginger and garlic, every bite bursts with wholesome goodness. Finished with a sprinkle of sesame seeds and fresh green onions, this 30-minute meal is not only heart-healthy but also irresistibly delicious. Ideal for vegetarians and anyone seeking a flavorful way to pack their plate with nutrient-rich veggies.
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Recipe Information
Ingredients
- 1 medium eggplant
- 1 medium red bell pepper
- 2 cups broccoli florets
- 1 medium carrot
- 3 cloves garlic
- 1 inch piece fresh ginger
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon rice vinegar
- 2 teaspoons sesame oil
- 1 teaspoon cornstarch
- 0.25 cup water
- 2 stalks green onions
- 1 tablespoon sesame seeds
- 1 tablespoon olive oil
- 0.5 teaspoon black pepper
Instructions
Wash the eggplant and cut it into bite-sized cubes.
Slice the red bell pepper into thin strips and set aside.
Peel and slice the carrot into thin julienne strips.
Finely chop the broccoli florets to ensure even cooking.
Mince the garlic cloves and grate the fresh ginger.
In a small bowl, combine the low-sodium soy sauce, rice vinegar, water, and cornstarch. Stir until the cornstarch is fully dissolved and set aside.
Heat the olive oil in a large non-stick skillet or wok over medium-high heat.
Add the eggplant cubes to the skillet and stir-fry for 5-6 minutes, or until the eggplant is golden brown and begins to soften.
Add the garlic and ginger to the pan, stir-frying for an additional minute until fragrant.
Toss in the red bell pepper, broccoli, and carrot, and continue to stir-fry for 4-5 minutes, ensuring the vegetables remain crisp-tender.
Pour the soy sauce mixture over the vegetables, stirring constantly as the sauce thickens, about 1-2 minutes.
Drizzle with sesame oil and toss to evenly coat the vegetables.
Season with black pepper to taste and sprinkle with sesame seeds just before serving.
Garnish with chopped green onions and serve hot.
Nutrition Facts
Calories |
725 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.5 g | 62% | |
| Saturated Fat | 7.2 g | 36% | |
| Polyunsaturated Fat | 15.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2188 mg | 95% | |
| Total Carbohydrate | 63.2 g | 23% | |
| Dietary Fiber | 25.8 g | 92% | |
| Total Sugars | 26.8 g | ||
| Protein | 22.0 g | 44% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 210 mg | 16% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 1730 mg | 37% | |
*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.
