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๐Ÿฅฆ Healthy Vegetable Stir Fry Recipe ๐ŸŒถ๏ธ

August 20, 2024 by BMA24

This Healthy Vegetable Stir Fry is a quick, nutritious, and flavorful dish thatโ€™s perfect for a light lunch or dinner. Packed with colorful veggies and a simple, savory sauce, itโ€™s a delicious way to get your daily dose of vegetables.

๐Ÿ“‹ Ingredients:

  • 1 tablespoon olive oil or sesame oil ๐Ÿซ’
  • 2 cloves garlic, minced ๐Ÿง„
  • 1 tablespoon fresh ginger, minced (optional) ๐ŸŒฟ
  • 1 bell pepper, sliced into thin strips (any color) ๐ŸŒถ๏ธ
  • 1 large carrot, julienned ๐Ÿฅ•
  • 1 zucchini, sliced into half-moons ๐Ÿฅ’
  • 1 cup broccoli florets ๐Ÿฅฆ
  • 1 cup snap peas or snow peas ๐ŸŒฑ
  • 1/2 cup sliced mushrooms ๐Ÿ„
  • 2 tablespoons soy sauce or tamari (for a gluten-free option) ๐ŸŒฟ
  • 1 tablespoon hoisin sauce or oyster sauce (optional) ๐ŸŒฟ
  • 1 teaspoon rice vinegar ๐Ÿš
  • 1 teaspoon sesame seeds (for garnish) ๐ŸŒพ
  • 1/4 cup green onions, sliced (for garnish) ๐ŸŒฟ
  • Cooked rice or noodles (optional, for serving) ๐Ÿš

๐Ÿ“ Instructions:

1. Prepare the Vegetables:

  1. Wash and chop the vegetables:
  • Prepare all the vegetables by washing them thoroughly and chopping them into bite-sized pieces. Try to keep the sizes consistent for even cooking.

2. Make the Stir Fry:

  1. Heat the oil:
  • In a large skillet or wok, heat the olive oil or sesame oil over medium-high heat.
  1. Cook the aromatics:
  • Add the minced garlic and ginger to the hot oil. Sautรฉ for about 30 seconds to 1 minute, or until fragrant.
  1. Add the vegetables:
  • Start by adding the harder vegetables like carrots and bell peppers. Stir-fry for 2-3 minutes, then add the broccoli, snap peas, and zucchini. Continue to stir-fry for another 3-4 minutes until the vegetables are tender-crisp. Add the mushrooms last and cook for an additional 2 minutes.
  1. Add the sauce:
  • Stir in the soy sauce, hoisin or oyster sauce (if using), and rice vinegar. Toss the vegetables to coat them evenly in the sauce. Cook for another 1-2 minutes until the sauce slightly thickens and everything is well combined.

3. Serve:

  1. Plate and garnish:
  • Serve the stir-fried vegetables over cooked rice or noodles if desired. Garnish with sesame seeds and sliced green onions.

โฑ๏ธ Preparation Time: 10 minutes
โฑ๏ธ Cooking Time: 10 minutes
โฑ๏ธ Total Time: 20 minutes
๐Ÿฝ๏ธ Servings: 4 servings
๐Ÿ”ฅ Calories: Approximately 150 kcal per serving (without rice or noodles)

This Healthy Vegetable Stir Fry is a versatile dish that you can customize with your favorite vegetables. Itโ€™s a great way to enjoy a variety of fresh, nutrient-rich ingredients in a delicious, low-calorie meal. Enjoy! ๐Ÿ˜‹๐Ÿฅฆ๐ŸŒถ๏ธ

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