Quick and Healthy Vegetable Stir-Fry Recipe

Looking for a quick and healthy meal idea that can be on the table in under 30 minutes? Our vegetable stir-fry recipe is perfect for those busy weeknights when you need something nutritious, flavorful, and satisfying. This dish is packed with vitamins and minerals from an array of colorful vegetables like bell peppers, carrots, broccoli, and snap peas.

The key to a successful stir-fry lies in the right mix of ingredients and techniques. First, always cut your vegetables into similar sizes so they cook evenly. Preparing all your ingredients beforehand will also make the cooking process much smoother and faster. For this dish, we recommend using a wok or a large skillet for better heat distribution.

Cooking time: Approximately 20 minutes

• Servings: 4 people

Ingredients:

For the stir-fry:

• 2 tablespoons of vegetable oil (or as needed)
• 1 large onion, thinly sliced
• 3 cloves garlic, minced
• 1 red bell pepper, sliced into strips
• 1 yellow bell pepper, sliced into strips
• 1 cup broccoli florets
• 1 cup snap peas
• 1 medium-sized carrot, julienned
• 2 tablespoons soy sauce (or tamari for a gluten-free option)
• 1 tablespoon sesame oil
• Salt and pepper to taste

You can also add some protein for extra nutrition and sustenance. Options include tofu, chicken breast, shrimp, or even tempeh. Here’s how you can integrate it into your recipe:

• 150 grams of firm tofu (pressed and cut into cubes)
• 2 cups cooked chicken breast, shredded
• 2 tablespoons finely chopped green onions for garnish

Instructions:

Begin by heating the oil in your wok or large skillet over medium-high heat. Once hot, add the sliced onion and garlic. Stir-fry for about 1-2 minutes until the onions are slightly translucent.

Add the bell peppers, broccoli florets, snap peas, and julienned carrots. Stir-fry them together for another 5-7 minutes or until they’re tender-crisp but still retain their vibrant colors.

While the vegetables are cooking, prepare your protein if using one. If you're adding tofu, press it to remove excess moisture, cut into cubes, and stir-fry with a little bit of oil for about 8-10 minutes until golden brown and crispy on the outside but still tender in the inside.

Once all the vegetables are cooked, mix in your protein. Pour soy sauce or tamari over them to season and add a tablespoon of sesame oil for flavor. Stir everything together well and let it cook for another 2-3 minutes. Adjust seasoning with salt and pepper as needed.

Nutritional Value:

This stir-fry is not only delicious but also incredibly nutritious. Here are some approximate nutritional values based on the ingredients listed above:

• Calories per serving: approximately 150-200 kcal
• Fat content: around 7g, mostly from healthy fats like sesame oil and olive oil.
• Carbohydrates: about 18g, mainly from vegetables.
• Protein: approximately 6-12g, depending on whether you're adding meat or tofu.

Tips for Success:

1. Freshness Matters: Always use fresh ingredients. The freshness of your vegetables and protein can make a significant difference in the taste and quality of your stir-fry.
2. Use High Heat: Stir-frying at high heat helps to retain more nutrients and gives the dish its characteristic crispy texture.
3. Cooking Timing: Don’t overcook your vegetables, as this can lead to them losing their vibrant colors and crispness. They should still be a little firm on the inside with just a slight bend when you bite into them.

Garnish and Serve:

To finish off, sprinkle some finely chopped green onions over your stir-fry for an extra burst of freshness and flavor. Serve hot with steamed rice or noodles for a complete meal. This vegetable stir-fry is also great served on top of a bed of greens like spinach or arugula as part of a healthy salad.

Enjoy this quick, nutritious, and delicious recipe that can be customized to your liking by adding different vegetables or proteins. It’s the perfect addition to any busy weeknight dinner menu!