Quick & Healthy Stir-Fried Vegetables

Stir-frying is a popular method of cooking that allows you to quickly sauté various vegetables and ingredients in a wok or frying pan over high heat. This versatile cooking technique can be used for a variety of dishes, including this simple stir-fried vegetable recipe. It's an excellent way to enjoy the health benefits of fresh veggies while also creating something delicious and nutritious.

This quick and healthy stir-fried vegetable dish is perfect for busy weeknight dinners or as a side dish to complement any main course. The cooking time for this stir-fry is approximately 15 minutes, making it an ideal choice when you want a meal that’s both easy and tasty. The number of servings typically depends on the size of your family but can easily provide three generous portions.

Ingredients

• 1 large bell pepper (any color)
• 2 carrots
• 1 cup broccoli florets
• 1 small red onion
• 3 cloves of garlic, minced
• 2 tablespoons vegetable oil
• Salt to taste
• Black pepper to taste
• 1 tablespoon soy sauce (optional)
• Fresh cilantro or parsley for garnish (optional)

Instructions

Start by preparing your vegetables. Wash and slice the bell pepper, carrots, and red onion into thin strips. Cut the broccoli florets into bite-sized pieces if they are large.

In a small bowl, mix together the minced garlic with 1 tablespoon of vegetable oil. Set aside this mixture until you're ready to stir-fry.

Heat up a wok or large skillet over high heat. Once hot, add the remaining vegetable oil and allow it to shimmer just before adding your vegetables.

Add the bell pepper strips first, followed by the carrots, then the broccoli florets last as they take longer to cook. Stir-fry everything together for about 3-4 minutes until the vegetables start to soften but still retain some crunchiness.

Stir in the garlic mixture and continue stir-frying for another couple of minutes. Season with salt and black pepper according to your preference. If desired, add a splash of soy sauce towards the end of cooking to enhance flavor.

For garnishing purposes only, chop some fresh cilantro or parsley leaves and sprinkle them over top once the stir-fry is done. Serve immediately while still warm so that you can fully appreciate its freshness and vibrant colors on your plate.

Nutritional Information

This simple but nutritious dish provides a good amount of vitamins A and C, along with fiber from the vegetables like carrots and broccoli. Bell peppers add extra vitamin C content as well as antioxidants which are beneficial for overall health including skin care and immune system support. Using minimal oil during stir-frying keeps this meal light yet satisfying at the same time.

To make it a more substantial dish, consider adding some lean protein such as chicken breast cutlets or tofu cubes to the pan after cooking the vegetables. You could also serve this stir-fry alongside steamed rice or noodles for a complete balanced meal.

Conclusion

A simple yet satisfying dish like this quick and healthy stir-fried vegetable can be prepared in less than 30 minutes, providing delicious flavors without compromising on nutrition. Whether you're looking for something quick to throw together after work or planning ahead during the week, incorporating dishes based around stir-frying techniques into your meal plan will ensure variety and enjoyment.