Mineral-Rich Vegetable Stir Fry Recipe

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


  • 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


  • Sauté tofu in 1 tablespoon oil until golden. Remove from pan.
  • In the same pan with remaining oil, sauté garlic, ginger, broccoli and mushrooms until mushrooms are soft and florets turn bright green.
  • Return tofu to pan and add cabbage and kale. Stir in tamari and simmer 1 to 2 minutes.
  • 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.


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

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