Stir-fried veggies can be both delicious and nutritious. Many people think of stir-fry primarily in terms of Asian food. While visiting my friend Marilyn, she prepared a non-Asian veggie stir-fry that has become a favorite. It can be served with almost any type of cuisine and certainly goes well with the recommended Mediterranean style of eating. If you prefer an Asian flavor, leave out the curry and add the equivalent in tamari (fermented, non-gluten soy sauce). You can use it as a side dish with almost any type of meal. It's also easy to turn it into a main dish by serving it over Basmati brown rice or non-wheat noodles.  Be creative. After all, the sky's the limit!



  • 2 cups sliced mushrooms
  • 2 cups diced zucchini
  • 1 cup sliced celery
  • 1 small white onion, chopped or sliced finely
  • 3 cloves garlic, minced or 2 tsp prepared minced garlic
  • 2 cups fresh chopped kale* (cut out large stems)
  • ¼ cup pumpkin seeds
  • ¼ cup sunflower seeds
  • ¼ cup cashews
  • 1 tsp olive oil
  • 1 tsp mild Indian curry powder or to taste
  • ½ tsp ginger powder
  • ¼ cup water
  • Salt and pepper to taste
  • ¼ cup dried cranberries
  • ¼ cup dry-roasted almond slivers or slices


Spray frying pan with olive oil and place over medium heat.

Add garlic, ginger, mushrooms, celery, and onions to frying pan. Cook and stir until al dente.

Add zucchini, pumpkin and sunflower seeds, and cashews. Cook until zucchini is al dente.

Add 1 tsp olive oil, chopped kale, and dried cranberries.
Sprinkle on curry powder, salt and pepper, and stir.

Add ¼ cup water. Cover frying pan and heat through, stirring as needed.


Pour onto a platter or into a shallow bowl. Sprinkle with dry-roasted almonds and serve onto dinner plates using tongs or a large spoon.

It can also be served over brown rice or non-wheat noodles.


*  Kale -  A green leafy vegetable, kale is a member of the Brassica family, which includes Brussels sprouts, collards, and cabbage. English settlers are credited with bringing kale to the new world in the seventeenth century. Kale is packed with nutrition, providing iron, potassium, calcium, and trace minerals; vitamin K, and some of the B vitamins. Although low in calories (one cup contains only 34 calories), kale contains 2.2 grams of protein, 1/3 grams of fiber, and 121 milligrams of omega-3 fatty acids.

References (Accessed 9/14)



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