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Vegetarian Healthy Sauté
This tasty addition to your Healthiest Way of Eating is a great way to use whatever vegetables you want to use up in your refrigerator. The wider the variety of vegetables you include in this dish, the wider variety of nutrients you will have available to work together synergistically to optimize your health.
Vegetarian Healthy Sauté Prep and Cook Time: 20 minutes



  1. Slice onions and press garlic and let sit for 5 minutes to bring out their health-promoting properties.
  2. Prepare rest of vegetables.
  3. Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Sauté onion for about 2 minutes in broth over medium-high heat, stirring constantly.
  4. Add red pepper, mushrooms, and cabbage. Continue to stir-fry for another 2 minutes. Add garlic, ginger and continue to cook stirring for another 2-3 minutes.
  5. Add rest of ingredients and cook for another 2 minutes. Sprinkle with sesame seeds.
Serves 4

Serving Suggestion: Serve with Seaweed Rice

Nutritional Profile

Vegetarian Stir Fry
1.00 serving
(179.94 grams)
Calories: 117


 vitamin C100%






 vitamin A22%



 vitamin B617%


 vitamin B113%

 vitamin D13%






 vitamin B210%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Vegetarian Healthy Sauté is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Vegetarian Stir Fry
1.00 serving
179.94 grams
Calories: 117

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
vitamin C 74.88 mg 100 15.4 excellent
copper 0.47 mg 52 8.0 excellent
manganese 0.77 mg 33 5.2 very good
calcium 303.44 mg 30 4.7 very good
iron 4.91 mg 27 4.2 very good
vitamin A 199.03 mcg RAE 22 3.4 very good
selenium 11.99 mcg 22 3.4 very good
phosphorus 130.56 mg 19 2.9 good
pantothenic acid 0.89 mg 18 2.7 good
protein 8.76 g 18 2.7 good
vitamin B6 0.29 mg 17 2.6 good
fiber 3.87 g 14 2.1 good
folate 51.19 mcg 13 2.0 good
molybdenum 5.75 mcg 13 2.0 good
vitamin D 50.03 IU 13 1.9 good
vitamin B1 0.15 mg 13 1.9 good
chromium 4.26 mcg 12 1.9 good
magnesium 50.10 mg 12 1.8 good
zinc 1.23 mg 11 1.7 good
omega-3 fats 0.25 g 10 1.6 good
vitamin B2 0.13 mg 10 1.5 good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Vegetarian Healthy Sauté

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