Stir-Fried Vegetables Recipe: A Quick and Healthy Side Dish

Stir-fried vegetables is a popular choice for those looking to add some variety to their daily meals without compromising on health. This versatile recipe can be easily customized with different types of vegetables, making it suitable for both vegetarians and meat-eaters alike. The cooking time for this dish is approximately 20 minutes, and the total preparation takes about 15-20 minutes. It serves four people comfortably.

Stir-frying is a cooking technique that involves quickly cooking food in hot oil or other fats over high heat. This method helps to retain nutrients while giving your vegetables a fresh and crisp texture. The key is to have all ingredients prepped before you start stir-frying so everything goes into the pan at once for even cooking.

Ingredients:

• 1 pound (about 450g) of mixed vegetables: such as bell peppers, broccoli florets, carrots, and snow peas
• 2 tablespoons of oil (for stir-frying)
• Salt to taste
• Peanuts or sesame seeds for garnishing (optional)
• Dried red chili flakes or hot sauce for seasoning

Instructions:

1. Prepare the vegetables by washing them thoroughly and cutting into similar-sized pieces. Bell peppers can be sliced, while broccoli should have its florets separated from stems.
2. Heat up a large wok or skillet over medium-high heat. Add oil to the pan when it starts smoking slightly – this indicates that the temperature is right for stir-frying.
3. Add all prepared vegetables into the hot wok in batches if necessary, ensuring they get evenly coated with oil. Stir-fry each batch until just tender but still crisp. You want your veggies not to be overcooked as it would lose its nutrients and texture.
4. Once done, season the stir-fried vegetables lightly with salt according to personal preference. If desired, sprinkle some peanuts or sesame seeds on top for added flavor and crunchiness.
5. Cook until everything is evenly heated throughout, stirring occasionally to prevent sticking. Lastly, add a pinch of red chili flakes or hot sauce if you like a bit more heat. Serve immediately with rice or noodles.

Stir-fried vegetables are incredibly nutritious and easy to prepare as they only require minimal ingredients yet pack quite a punch in terms of taste and texture. They also go well with just about any main dish, making them an excellent addition to your weekly meal plan for variety and convenience.

To enhance this dish further, consider experimenting by adding garlic or ginger paste when sautéing the vegetables for extra flavor. Another way to increase complexity is to use a combination of different colored bell peppers which will not only look appealing but also add layers of sweetness and spice depending on their variety.

For those who prefer a slightly more complex version, consider incorporating tofu or lean protein like chicken into the stir-fry mix. This would transform it from being purely vegetarian to something more substantial that can serve as a main course instead of just a side dish.

In conclusion, stir-fried vegetables offers a quick and nutritious solution for busy weeknights when you need an easy yet satisfying meal option without sacrificing taste or health benefits. Whether served on its own or paired with another dish, this recipe is versatile enough to suit any occasion ranging from casual dinners at home to potlucks where everyone brings their favorite side dishes.