Babble Health

Vitamin C rich Broccoli, Red Pepper, Garlic and Chilli Stir Fry

By Sue Bedford (MSc Nutritional Therapy)

This ‘nutritious and delicious’ stir fry will help you get more vitamin C. If desired, prawns, chicken, or turkey may be added.

Broccoli is a great source of vitamin C, as well as a number of other micronutrients that are essential for good health and fertility. Plant sterols are also present, which help to support and regulate hormones (thus helping to reduce oestrogen dominance)

Red peppers have almost three times the amount of vitamin C as an orange, making them a nutritional standout. They’re also rich in beta carotene, which is a plant precursor to vitamin A.

A portion of the broccoli and of the red pepper (80g of each) in this stir fry provides the daily vitamin C requirements for an adult.

Chilli peppers, as well as garlic and lime, are high in vitamin C.


4oz broccoli heads

1 red pepper – deseeded and sliced

½ deseeded chilli – finely chopped

2 cloves garlic – finely chopped

1 tbsp of olive oil

3 tbsp of soy sauce

Juice of 1 lime

Seasoning (to taste)


Heat the olive oil in a wok, add the broccoli and fry until it starts to soften, then add the chilli, red pepper and garlic and fry for a couple more minutes. Add the soy sauce, lime juice, salt and seasoning (optional) and cook until the broccoli is tender. Serve and enjoy!

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