Stir-Fried Indian Lettuce

Name: Stir-Fried Indian Lettuce
Cook time: 8 min
Total time: 8 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#folate

#under_15

#vegetarian

#low_sugar

The green that shows up most in the week-of-dinners collections — a quick garlic stir-fry, crisp and palate-cleansing, an everyday pregnancy staple.

MumEat recipe

✨

Nutritional Highlights

🍊

36%

DAILY RDI

Vitamin C

30.5mg

🌿

23%

DAILY RDI

Folate

135.2µg

🦴

11%

DAILY RDI

Calcium

107.9mg

+ 3 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Indian lettuce is the all-purpose green of pregnancy dinner collections, most often plainly stir-fried.

🔬 Modern Science

Dark leafy greens are rich in folate, vitamin C and fiber; brief stir-frying limits nutrient loss — low-calorie daily greens.

✅Strong evidence

🍳

Instructions

3 steps

Wash and cut the lettuce into sections.

Sauté garlic in hot oil.

Stir-fry over high heat until just wilted, season with salt.

💡大火快炒保留脆度和叶酸。

🌿

Full Nutrition Breakdown

⚡Zinc

6%(0.7mg)

🌿Folate

23%(135.2µg)

💪Protein

3%(2.4g)

Calcium

11%(107.9mg)

Vitamin C

36%(30.5mg)

Iron

7%(1.9mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国居民膳食指南2022》孕期部分.

每日保证深色蔬菜摄入，叶酸推荐400mcg/day。

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