Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Eggplant | 1 cup cubed (82g) | 35 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 tablespoons vegetable oil
- 1 onion , thinly sliced
- 2 cloves of garlic , minced
- 1 carrot , julienned
- 1 red bell pepper , thinly sliced
- 1 green bell pepper , thinly sliced
- 1 yellow bell pepper , thinly sliced
- 1 cup shredded cabbage
- 1 cup chibwabwa (pumpkin leaves), chopped (or other indigenous greens)
- 1 cup masau (African eggplant) slices (optional)
- Salt , to taste
- Ground black pepper , to taste
- 1 tablespoon soy sauce
- 1 tablespoon sesame oil (optional, for added flavor)
Directions
Heat the vegetable oil in a wok or large skillet over medium-high heat.
Add the thinly sliced onion and minced garlic to the hot oil. Stir-fry until the onions are translucent and fragrant.
Toss in the julienned carrot, thinly sliced red bell pepper, green bell pepper, and yellow bell pepper. Stir-fry for a few minutes until the vegetables are slightly tender but still retain their crispness.
Add the shredded cabbage, chibwabwa (or other indigenous greens), and masau (if using) to the wok. Continue stir-frying for another few minutes until the vegetables are cooked to your desired level of doneness.
Season the stir-fry with salt and ground black pepper to taste. Be mindful not to over-salt, as the soy sauce will also contribute to the dish's saltiness.
Drizzle the soy sauce over the stir-fry and toss the vegetables to coat them evenly. If using sesame oil, add it now for an extra layer of flavor.
Stir-fry for another minute or so to allow the flavors to meld.
Remove the wok from the heat and serve the Zambian vegetable stir-fry hot as a delightful and nutritious side dish.