Yasai Itame

Yasai Itame is a vibrant and flavorful stir-fried vegetable dish that showcases the freshness of seasonal produce. This vegetarian Japanese delight is quick to prepare, making it a perfect lunch option packed with nutrients.

Ingredients

• Broccoli - 100 grams
• Carrot - 1 medium (approximately 70 grams)
• Bell Pepper (any color) - 1 medium (approximately 100 grams)
• Zucchini - 1 medium (approximately 150 grams)
• Mushrooms (shiitake or button) - 100 grams
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Soy Sauce - 2 tablespoons
• Sesame Oil - 1 tablespoon
• Vegetable Oil - 1 tablespoon
• Salt - to taste
• Black Pepper - to taste
• Sesame Seeds - 1 tablespoon (optional)
• Green Onions - 2 stalks, chopped (for garnish)

Steps

1. Wash and prepare all vegetables. Cut the broccoli into small florets, slice the carrot into thin strips, dice the bell pepper, slice the zucchini, and chop the mushrooms.
2. Heat the vegetable oil in a large frying pan or wok over medium-high heat.
3. Add the minced garlic and grated ginger to the pan, stirring quickly for about 30 seconds until fragrant.
4. Add the broccoli, carrot, bell pepper, zucchini, and mushrooms to the pan. Stir-fry the vegetables for about 5-7 minutes until they are tender but still crisp.
5. Pour the soy sauce and sesame oil over the vegetables, stirring to coat evenly. Cook for an additional 2 minutes.
6. Season with salt and black pepper to taste. Remove from heat.
7. Serve warm, garnished with chopped green onions and sesame seeds if desired.

Nutrition

• Calories: 165
• Protein: 5 g
• Carbs: 22 g
• Fiber: 6 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.4 L

Health Benefits

• Rich in vitamins and minerals from the variety of vegetables.
• High in fiber, which aids in digestion and promotes a feeling of fullness.

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