Stir-Fried Vegetables Recipe: A Quick and Healthy Meal

Stir-fried vegetables are a versatile and nutritious side dish that can be enjoyed as part of your meal or even served as a main course with some added protein. This recipe is perfect for those looking to make a healthy dinner in less than 30 minutes, especially when you're short on time but want something delicious and satisfying.

Ingredients:

• 1 lb mixed vegetables (broccoli florets, bell peppers, carrots, zucchini)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• Salt to taste
• Fresh herbs like parsley or cilantro for garnish

Cooking Time: 15-20 minutes

Servings: 4

Instructions:

1. Start by washing and chopping your vegetables into bite-sized pieces. Ensure that all the ingredients are ready before you begin cooking to streamline the process.

2. In a large skillet or wok, heat up 1 tablespoon of olive oil over medium-high heat. Once it's hot enough (about 2-3 minutes), add in your chopped garlic and stir-fry for about 30 seconds until fragrant.

3. Add the remaining vegetables into the pan one at a time to avoid overcrowding; this way, they will cook evenly without losing their vibrant colors. Begin with larger pieces like carrots followed by bell peppers and zucchini before ending with broccoli florets which need less cooking time due to their shorter cooking duration.

4. Stir-fry each vegetable until it becomes tender-crisp but not overcooked, adding another tablespoon of olive oil between batches if necessary. Continue stirring frequently to ensure even cooking and prevent burning. Cooking times will vary depending on the specific vegetables used, so keep an eye on them.

5. Once all the vegetables are cooked through, season with salt according to preference. Garnish with fresh herbs like parsley or cilantro if desired.

Tips for Perfect Stir-Fried Vegetables:

• Cooking time varies by vegetable type; ensure you rotate them properly during cooking so that each gets its fair share of attention.

6. For extra flavor, consider adding a squeeze of fresh lemon juice at the end or serving alongside soy sauce as condiments.

Nutritional Information:

This stir-fried vegetable dish is rich in vitamins and minerals. Depending on what vegetables you choose to incorporate into your stir-fry, there are various health benefits ranging from improving digestion to boosting the immune system. It’s a low-calorie option that provides essential nutrients without heavy fats or sodium content.

Conclusion:

A well-prepared stir-fried vegetables dish is not only delicious but also incredibly healthy and easy to prepare at home. With minimal preparation steps and quick cooking time, this recipe can be prepared within 15-30 minutes, making it ideal for busy nights when you want something nutritious yet satisfying. Try experimenting with different combinations of vegetables according to your taste preferences to create unique flavor profiles every time you cook it!