7 Sauteed Vegetable Recipes for Breaking the Fast, Simple and Nutritious

After fasting all day, we definitely want to eat a delicious iftar menu. However, not only is it delicious, iftar dishes must contain nutritional content, so that the nutrients needed by the body are still met. Well, stir-fried vegetables could be the right solution for breaking the fast.

Stir-fried vegetables are rich in fiber and nutrients that the body needs after a day of fasting. Below, we present 7 simple vegetable stir-fry recipes, but still nutritious and delicious to eat when breaking the fast.

1. Saute Shrimp Chickpeas

Ingredients:

Shrimp – 300 grams

Chickpeas – 200 grams, cut into matchsticks

Oil – 5 tbsp

Large red chilies – 2 pieces, remove seeds, slice obliquely

Shallots – 4 pieces, thinly sliced

Garlic – 3 cloves, thinly sliced

Granulated sugar – 1 tsp

Salt – 1/2 tsp

Sweet soy sauce – 1 tbsp

Shrimp paste – 1 cm

Water – 100 ml

How to make:

1. Saute the garlic and shallots in oil until fragrant.
2. Add the shrimp paste, stir until evenly mixed.
3. Add chilies, saute until wilted.
4. Add shrimp, cook until it changes color.
5. Add chickpeas. Season with salt, sugar, soy sauce and water. Cook until the beans are cooked. Correct the taste.
6. Remove and ready to serve.

2. Stir-Fry Minced Chicken Pineapple Paprika

Ingredients:

Chicken breast meat – 250 grams

Red bell pepper – 1/2 piece

Green bell pepper – 1/2 piece

Pineapple fruit – 150 grams

Garlic – 3 cloves

Oyster sauce – 1 tbsp

Sweet soy sauce – 4 tbsp

Salt – 1/2 tsp

How to make:

1. Wash the chicken meat thoroughly then chop it into small pieces, set aside.
2. Cut the peppers and peeled pineapple into small pieces, set aside.
3. Finely chop the garlic, then sauté until fragrant. Add minced chicken meat, stir-fry until the chicken changes color, add a little water.
4. Season with oyster sauce, soy sauce and salt. Cook until the chicken is cooked and the water has reduced, then add paprika and pineapple.
5. Stir briefly, cook until the pineapple and peppers are slightly wilted, remove from heat. Serve warm.
6. Tips
7. Add the pineapple and peppers when the chicken is cooked so that it remains crispy and has a beautiful color.

3. Saute Turi Anchovy Flowers

Ingredients:

Turi flowers – 300 grams

Fried anchovies – 100 grams

Petai, split into 2 – 2 boards

Water – 50 ml

Oil for frying – as needed

Spice:

Shallots, sliced ​​– 6 cloves

Garlic, sliced ​​– 4 cloves

Red bird’s eye chilies, sliced ​​– 5 pieces

Bay leaves – 2 pieces

Galangal, crushed – 1 segment

Sugar – 1 tsp

How to make:

1. Heat the oil, saute shallots, and garlic until fragrant.
2. Add chilies, bay leaves and galangal.
3. Add petai, add water.
4. Add turi flowers and fried anchovies, stir well.
5. Adjust the taste with sugar and salt, cook until the turi flowers wilt.

Tips

1. To remove the bitter taste from the turi flower, remove the white inner flower bud.
2. If you use anchovies, you don’t need to add salt because the anchovies are already salty.

4. Stir-Fry Egg Bean Sprouts

Ingredients:

Eggs, beaten – 2 eggs

Bean sprouts – 100 grams

Onions, coarsely chopped – 2 sticks

Garlic, finely sliced ​​– 3 cloves

Shallots, finely sliced ​​– 3 pieces

Salt – 1/2 tsp

Pepper – 1/4 tsp

Mushroom stock – 1/2 tsp

Sesame oil – 1 tsp

Frying oil, for frying – enough

How to make:

1. Beat the eggs, add a little salt and pepper.
2. Heat oil, saute shallots and white until fragrant. Set aside in the frying pan.
3. Continue by adding the beaten eggs. Make a scramble and mix well with the onions.
4. Add bean sprouts, add pepper, salt and mushroom stock. Stir well.
5. Add spring onions and sesame oil. Stir well. Once cooked, it is ready to be served.

Tips

Do not cook the bean sprouts for too long, so that the bean sprouts still taste fresh.

5. Saute Button Mushrooms

Ingredients:

Button mushrooms – 200 grams

Broccoli – 100 grams

Red chilies – 3 pieces

Shallots, thinly sliced ​​– 5 pieces

Garlic, crushed – 2 cloves

Tomato, sliced ​​– 1 piece

Bay leaves – 2 pieces

Laos – 2 irises

Sugar – 1/2 tsp

Salt – 1 tsp

Oyster sauce – 2 tbsp

Margarine – 2 tbsp

Water – 125 ml

How to make:

1. Heat margarine, sauté the shallots first. Add the garlic and stir until fragrant.
2. Add chilies, bay leaves, laos and tomatoes. Cook until the spices are cooked.
3. Add water, add sugar, salt and oyster sauce. Boil until the water has subsided slightly.
4. Add broccoli, cook until half cooked. Add mushrooms, cook until cooked. Serve.

Tips

Use high heat when sautéing vegetables so that the vegetables don’t get overcooked so that the color of the vegetables remains beautiful.

6. Saute Genjer

Ingredients:

Genjer – 2 bunches

Genjer flowers – 1 bunch

Granulated sugar – 1/2 tsp

Red chili, sliced ​​obliquely – 1 piece

Hot water – 50 ml

Oil for frying – 2 tbsp

Water, for boiling – enough

Ground spices:

Shallots – 4 pieces

Garlic – 3 cloves

Red chilies – 4 pieces

Cayenne pepper – 4 pcs

Red tomatoes – 1/2 fruit

Shrimp paste – 1/2 tsp

Salt – 3/4 tsp

How to make:

1. Pick the leaves and flowers of genjer. Wash clean then drain.
2. Boil water in a pan. Boil the genjer for just 1 minute to remove the sap. Remove then squeeze out the water. Set aside.
3. Heat the oil. Saute ground spices until fragrant.
4. Add sugar and red chilies. Stir well.
5. Enter genjer. Stir well.
6. Pour in hot water. Stir well and cook for just a moment. Lift.
7. Ready to be served.

Tips

1. If you like, you can grind the ingredients for the ground spices coarsely to reveal the texture.
2. Genjer only needs to be cooked briefly so that the texture is still crunchy and the color is beautiful green.

7. Sauteed White Mustard

Ingredients:

White mustard greens, cut into 3 cm pieces – 250 grams

Carrots, thinly sliced ​​– 1 piece

Quail eggs, boiled then peeled – 8 eggs

Onions, thinly sliced ​​lengthwise – 1/2 piece

Garlic, finely crushed – 2 cloves

Curly red chilies, sliced ​​obliquely – 3 pieces

Oyster sauce – 1 tbsp

Salt – 3/4 tsp

Granulated sugar – 1/2 tsp

Sesame oil – 1/2 tsp

Ground pepper – 1/4 tsp

Water – 200 ml

Oil for frying – 2 tbsp

How to make:

1. Heat the oil. Saute the garlic and onion until fragrant. Add sliced ​​chilies. Stir well.
2. Add carrots and quail eggs, mix well. Pour a little water and cook until the carrots are half cooked.
3. Add white mustard greens. Add oyster sauce, salt and sugar. Stir well.
4. Pour in the remaining water. Cook until done. Correct the taste.
5. Just before lifting, add sesame oil. Stir well. Lift.
6. Ready to be served.

Tips

Apart from quail eggs, you can also use meatballs, chicken fillet and shrimp as a stir-fry mixture.

Atsarina Luthfiyyah (Senior Editor)

Has educational experience in the fields of Culinary and Journalism. His hobbies are writing, traveling and cooking. Masters in Communication Sciences at Gadjah Mada University
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