Mineral-Rich Vegetable Stir Fry Recipe

Whip up this vitamin- and mineral-rich vegetable stir fry for a tasty dose of vital nutrients.

September/October 2015

  • Get a healthy dose of essential vitamins and minerals with easy-to-make veggie stir-fry recipes.
    Photo by Fotolia

Note: The vitamin and mineral content reflects the raw ingredients; cooking times and techniques can affect final cooked nutrient levels.


• 1⁄2 cup cubed tofu* processed with calcium sulfate (253 mg calcium, 3 mg iron)
• 2 tablespoons sesame oil, divided
• 2 cloves garlic, minced
• 1 teaspoon fresh grated ginger
• 1 cup broccoli florets (43 mg calcium, 19 mg magnesium, 0.66 mg iron)
• 4 shiitake mushrooms, sliced (16 mg magnesium, 0.32 mg iron, 12 IU vitamin D)
• 1 cup chopped Chinese cabbage or bok choy (74 mg calcium, 13 mg magnesium, 0.56 mg iron)
• 1 cup shredded kale (24 mg calcium, 8 mg magnesium)
• 2 tablespoons tamari
• 1 tablespoon roasted sesame seeds (100 mg calcium, 40 mg magnesium, 1.64 mg iron)

* Or substitute a 3-ounce serving of chicken (sliced and sautéed), which contains 0.32 mcg B12, 8 mg calcium, 0.93 mg iron and 20 mg magnesium


1. Sauté tofu in 1 tablespoon oil until golden. Remove from pan.

2. In the same pan with remaining oil, sauté garlic, ginger, broccoli and mushrooms until mushrooms are soft and florets turn bright green.

3. Return tofu to pan and add cabbage and kale. Stir in tamari and simmer 1 to 2 minutes.

4. Top with roasted sesame seeds and serve immediately over brown rice or rice noodles, if you wish. Serves 2.

Learn more about five nutrient deficiencies in Vital Nutrition: Common Vitamin Deficiencies.