🥦 Healthy Vegetable Stir Fry Recipe 🌶️

Posted by BMA24

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

📋 Ingredients:

  • 1 tablespoon olive oil or sesame oil 🫒
  • 2 cloves garlic, minced 🧄
  • 1 tablespoon fresh ginger, minced (optional) 🌿
  • 1 bell pepper, sliced into thin strips (any color) 🌶️
  • 1 large carrot, julienned 🥕
  • 1 zucchini, sliced into half-moons 🥒
  • 1 cup broccoli florets 🥦
  • 1 cup snap peas or snow peas 🌱
  • 1/2 cup sliced mushrooms 🍄
  • 2 tablespoons soy sauce or tamari (for a gluten-free option) 🌿
  • 1 tablespoon hoisin sauce or oyster sauce (optional) 🌿
  • 1 teaspoon rice vinegar 🍚
  • 1 teaspoon sesame seeds (for garnish) 🌾
  • 1/4 cup green onions, sliced (for garnish) 🌿
  • Cooked rice or noodles (optional, for serving) 🍚

📝 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. Sauté 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.

⏱️ Preparation Time: 10 minutes
⏱️ Cooking Time: 10 minutes
⏱️ Total Time: 20 minutes
🍽️ Servings: 4 servings
🔥 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. It’s a great way to enjoy a variety of fresh, nutrient-rich ingredients in a delicious, low-calorie meal. Enjoy! 😋🥦🌶️