Easy Vegetarian Stir-Fry Recipe: A Quick & Healthy Meal

Looking for a quick, healthy, and flavorful meal? Try this easy vegetarian stir-fry recipe! This dish is not only delicious but also packed with nutrients. Perfect for a busy weeknight dinner or as part of your meal prep.

Ingredients

• 1 tablespoon vegetable oil
• 1 medium onion, sliced into thin strips
• 3 cloves garlic, minced
• 1 red bell pepper, cut into thin strips
• 1 zucchini, sliced into half moons
• 1 cup snap peas
• 2 tablespoons soy sauce (or tamari for a gluten-free option)
• 1 teaspoon sesame oil
• Fresh cilantro or green onions for garnish
• Salt and pepper to taste

Instructions

1. Heat the vegetable oil in a wok or large skillet over medium-high heat. Add the sliced onion and stir-fry until it begins to soften, about 3 minutes.
2. Add minced garlic and cook for an additional minute, stirring frequently to prevent burning.
3. Throw in the red bell pepper, zucchini, and snap peas. Stir-fry for another 5-7 minutes or until all vegetables are crisp-tender but not overcooked.
4. Mix soy sauce, sesame oil, salt, and pepper together in a small bowl. Pour this mixture into your wok/skillet and stir everything well to combine the flavors.
5. Cover the pan for about 2 minutes so that any remaining moisture in the vegetables can release and the dish gets slightly hotter before serving.
6. Once done, garnish with fresh cilantro or green onions. Stir once more gently just to incorporate the herbs into your stir-fry. Serve hot!

Cooking Time & Servings

This recipe takes approximately 20 minutes from start to finish and serves four people generously.

Tips for Success

• Preparation is Key: Prep all your vegetables before starting the stir-fry. This way, you can quickly toss everything together once the pan gets hot.
• Freshness Matters: Use fresh ingredients when possible to ensure that the taste and texture of each component shine in this dish.
• Adjusting Salt Levels: If you're watching your salt intake, consider adding less soy sauce or substituting it with coconut aminos for a lower sodium option.

Nutritional Information

This stir-fry is not only delicious but also packed with essential nutrients. Here’s a rough estimate of the nutritional values based on one serving (assuming four servings total):

• Calories: 140 kcal
• Fat: 8g
• Saturated Fat: 1g
• Carbohydrates: 16g
• Fiber: 5g
• Protein: 3g
• Sodium: 1000mg (if using standard soy sauce)

Variations & Adaptations

To make this dish even more interesting, here are a few variations you can try:

• Add Protein: Toss in some tofu or tempeh to turn it into a main course. Soak and drain firm tofu cubes before stir-frying for best results.
• Incorporate Different Vegetables: Swap out the bell pepper with broccoli florets, carrots, or mushrooms depending on your preferences.
• Asian Influences: For a more authentic taste, add some ginger, Thai basil, and fish sauce to your stir-fry. These ingredients will enhance the depth of flavor significantly.

Conclusion

A quick and easy vegetarian stir-fry is an excellent choice if you're looking for a versatile dish that fits into any diet plan without compromising on taste or nutrition. By following this simple recipe, you can enjoy a meal that's both satisfying and beneficial for your health.

Experiment with different vegetables and seasonings to create unique flavors each time you cook it!