Deliciously Simple Vegetable Stir-Fry: A Healthy Dinner in Minutes

Vegetable stir-fry is a versatile and nutritious dish that can be prepared quickly with minimal effort. It’s a great way to use up vegetables from the fridge or incorporate new ones into your diet. This simple recipe provides you with an easy, tasty meal that’s packed with essential vitamins and minerals.

The cooking time for this dish is approximately 20 minutes and it serves two people generously. If you’re looking for a quick, satisfying, and healthy option, give this vegetable stir-fry a try!

Ingredients

• 1 tablespoon of olive oil (or any neutral-flavored cooking oil)
• 1 small onion, chopped
• 2 cloves of garlic, minced
• 1 bell pepper, diced
• 1 carrot, sliced into thin strips
• 1 cup of broccoli florets
• 1 zucchini, cut into bite-sized pieces
• Salt and pepper to taste
• A squeeze of fresh lemon juice (optional)

For an extra flavor boost, you can add a pinch of ground cumin or paprika. Serve with steamed rice or noodles for a complete meal.

Instructions

1. Heat the olive oil in a large skillet over medium heat until it is hot but not smoking.
2. Add the chopped onion and sauté for about 3 minutes, stirring occasionally until the onions become translucent. Stir in the minced garlic and continue cooking for another minute or so until fragrant.
3. Push the vegetables to one side of the pan and add your chosen protein (optional: chicken strips, tofu cubes, or shrimp) on the other side. Cook for a few minutes until it starts turning golden brown, then mix everything together in the pan.
4. Add all remaining ingredients – bell pepper, carrots, broccoli florets, and zucchini. Toss them around gently to combine with the seasoned vegetables.
5. Cover the skillet and let the mixture simmer on low heat for about 5 minutes or until all the vegetables are tender but still crisp.
6. Season with salt and pepper according to your preference. Optionally, squeeze some fresh lemon juice over it for a zesty finish.

Nutritional Information (Per Serving)

This delicious vegetable stir-fry contains a balanced mix of macronutrients including protein, carbohydrates, and healthy fats from olive oil and nuts or seeds. The total calories per serving are approximately 350 kcal. Each serving includes about 11g of fiber which supports digestive health, reduces cholesterol levels, and helps in weight management.

The vegetable stir-fry is also rich in vitamins C & K as well as antioxidants that help combat oxidative stress. Incorporating it into your diet regularly can contribute to overall wellness by enhancing immune function and protecting against chronic diseases such as heart disease and cancer.

DIY Tips

For variety, you can experiment with different vegetables like mushrooms or snap peas. You could also try adding some tofu or chicken for more protein content. To elevate the flavor profile further, consider using various sauces: hoisin sauce for a touch of sweetness, soy sauce for umami, or oyster sauce for a savory kick.

Another tip is to vary the cooking method based on what you want to achieve – quick sautéing offers a crispy texture while longer steaming keeps veggies fresh and vibrant. Feel free to adjust seasonings according to your taste preferences as well!

Conclusion

This vegetable stir-fry recipe demonstrates how easy it is to create a nutritious, flavorful meal using just basic ingredients from your kitchen. With its flexibility in terms of additional proteins or flavors, there’s no limit to how creative you can get while still enjoying the benefits this dish has to offer.