Green Tea Sauteed Vegetables

Infuse your vegetable stir-fry with a unique twist by trying this vibrant Green Tea Sautéed Vegetables recipe! Delicately steeped green tea serves as a light and aromatic sauce base, perfectly complementing the natural flavors of tender-crisp zucchini, carrots, broccoli, and sweet red bell peppers. Sautéed in heart-healthy olive oil and seasoned with savory soy sauce, fresh garlic, and a touch of salt and pepper, this flavorful dish is both nutritious and visually stunning. Easy to prepare in under 30 minutes, it’s a wholesome option for a quick weeknight dinner or a colorful side dish that’s sure to impress. Garnish with sesame seeds for an extra flair and enjoy this antioxidant-rich creation that bridges the worlds of tea and cooking!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 tablespoon green tea leaves or 1 green tea bag
• 1 cup hot water
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 cup zucchini, sliced
• 1 cup carrots, julienned
• 1 cup broccoli florets
• 1 medium red bell pepper, sliced
• 2 tablespoons soy sauce
• 1 teaspoon sesame seeds (optional, for garnish)
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Steep the green tea leaves or tea bag in 1 cup of hot water for 3-4 minutes. Remove the tea bag or strain the tea leaves, setting the brewed tea aside.

Step 2

Heat olive oil in a large skillet over medium heat.

Step 3

Add the minced garlic and sauté for 30 seconds until fragrant.

Step 4

Add the zucchini, carrots, broccoli florets, and red bell pepper to the skillet. Stir-fry for 4-5 minutes until the vegetables start to soften but remain crisp.

Step 5

Pour the brewed green tea into the skillet along with the soy sauce. Stir well to coat the vegetables evenly.

Step 6

Season the dish with salt and black pepper, adjusting to taste. Cook for another 2-3 minutes until the liquid reduces slightly and the vegetables are well-coated with the green tea sauce.

Step 7

Remove from heat and transfer the sautéed vegetables to a serving dish.

Step 8

Optional: Sprinkle sesame seeds on top for garnish before serving. Enjoy!

Nutrition Facts

Serving size	969.7 grams (969.7g)

Amount per serving	% Daily Value*
Calories	480

Total Fat 31.20g	40%
Saturated Fat 4.90g	25%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1943mg	84%
Total Carbohydrate 43.30g	16%
Dietary Fiber 13.60g	49%
Total Sugars 20.70g
Protein 13.10g	26%

Vitamin D 0IU	0%
Calcium 233mg	18%
Iron 4mg	22%
Potassium 1699mg	36%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 55.5%

Protein: 10.3%

Carbs: 34.2%