Easy Vegetable Stir-Fry Recipe: A Quick and Healthy Meal

Looking for a quick, healthy meal that your whole family will love? Try this simple vegetable stir-fry recipe. Not only is it easy to prepare, but it also requires minimal cooking time—perfect for busy weeknights or when you just want something delicious without too much fuss.

This vegetable stir-fry dish offers a delightful mix of colorful vegetables, which can be customized according to your preference. You can choose from an array of fresh vegetables such as bell peppers, broccoli, carrots, and snap peas. The best part about this recipe is that it’s adaptable; you can add more or fewer vegetables depending on what you have in your pantry or fridge.

The stir-fry is not only visually appealing but also packed with essential vitamins and minerals. This dish pairs well with rice, noodles, or even a side salad for a complete meal. The cooking time for this recipe is approximately 20 minutes, making it an ideal choice when you’re short on time.

Ingredients:

• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 1 cup broccoli florets
• 1 cup snap peas
• 1 carrot, peeled and julienned
• 3 cloves garlic, minced
• Salt to taste
• Olive oil or vegetable oil for cooking
• Cooking wine (optional)

Instructions:

1. In a large bowl, combine all the chopped vegetables and set aside.
2. Heat a wok or a large skillet over high heat. Add about 1 tablespoon of oil to the pan until it shimmers.
3. Add the garlic and stir-fry for about 30 seconds until fragrant but not browned.
4. Pour in the vegetables, stirring constantly to prevent sticking and burning. Cook for approximately 5 minutes or until the vegetables are crisp-tender.
5. If using cooking wine, add it now; this will deglaze the pan and add a bit of flavor. Season with salt to taste.
6. Stir everything together thoroughly before serving hot.

Serving Size: This recipe yields approximately 4 servings. If you’re hosting guests, you might want to double or triple the batch depending on how many people will be dining.

To enhance the flavor of this dish, consider using some soy sauce for added umami richness. You can also garnish with sesame seeds or cilantro for extra crunch and freshness. For a slight kick, add a few drops of chili sauce or red pepper flakes into your stir-fry.

Health Benefits

Vegetable stir-fries are not only delicious but also very nutritious. Bell peppers, being rich in vitamin C, help boost the immune system and support skin health. Broccoli is a superfood packed with antioxidants like sulforaphane which fights free radicals and promotes good health. Carrots are excellent for eye health due to their high beta-carotene content.

The combination of these vegetables provides you with a variety of essential nutrients that your body needs every day. It’s an excellent way to incorporate more vegetables into your diet, especially if you're someone who doesn’t enjoy eating raw vegetables as snacks or salads.

Customization Tips

If you’re looking for some variation in your vegetable stir-fry dish, here are a few tips:

• Add protein sources: You can include chicken, tofu, or shrimp for a more substantial meal. Just ensure that they get cooked through before adding the vegetables to keep everything consistent.
• Vary the flavors: Experiment with different types of sauces such as teriyaki sauce instead of soy sauce, which provides a sweet and savory contrast. You could also try using peanut butter for a nutty texture.
• Mix in herbs: Fresh basil or mint can be stirred into your stir-fry at the end to add freshness without overpowering other flavors.

Vegetable stir-fries are incredibly versatile, and with this easy recipe, you have a foundation that you can build upon. Whether it's for a casual dinner, meal prep, or even as part of your breakfast (with an omelet), this dish is sure to satisfy.

Cooking time: Approximately 20 minutes

Number of servings: About 4 servings

Clean-Up and Storage

Cleaning up after cooking this stir-fry is a breeze. Most of the ingredients used are easy to clean, and any leftover vegetables or sauce can be stored in an airtight container for future meals.

If you have any leftovers, they make great lunches packed with rice or noodles. You could even freeze portions for later use, ensuring that this recipe remains popular within your household.