This Healthy Vegetable Stir Fry is a quick, nutritious, and flavorful dish thatโs perfect for a light lunch or dinner. Packed with colorful veggies and a simple, savory sauce, itโs 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:
- 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:
- Heat the oil:
- In a large skillet or wok, heat the olive oil or sesame oil over medium-high heat.
- Cook the aromatics:
- Add the minced garlic and ginger to the hot oil. Sautรฉ for about 30 seconds to 1 minute, or until fragrant.
- 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.
- 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:
- 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. Itโs a great way to enjoy a variety of fresh, nutrient-rich ingredients in a delicious, low-calorie meal. Enjoy!