Quick and Easy Vegetable Stir-Fry Recipe

Veggie lovers will absolutely adore this quick and easy vegetable stir-fry recipe. With just a handful of ingredients, you can prepare a delicious dish that is rich in flavor and nutrients. This stir-fry can be served as a main course or side dish to complement any meal.

Ingredients

• 1 lb mixed vegetables (broccoli florets, bell peppers, carrots, snap peas)
• 3 cloves of garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon oyster sauce (optional)
• 2 teaspoons cornstarch dissolved in 2 tablespoons water for thickening
• Canola oil or vegetable oil for cooking
• Salt to taste
• Fresh ginger, thinly sliced

Instructions

This stir-fry is both time-saving and nutritious. Let’s get started!

1. Clean and prepare all vegetables by slicing or chopping them into similar sizes.
2. In a small bowl, mix together soy sauce, oyster sauce (optional), cornstarch, and water to create the thickening sauce.
3. Heat 2 tablespoons of oil in a large wok or frying pan over medium-high heat. Add minced garlic and ginger, stir-frying until fragrant for about 1 minute.
4. Add mixed vegetables into the hot wok and stir-fry for about 5-7 minutes. Ensure that all the vegetables are evenly coated with oil and stir-fried to your desired crispiness level.
5. Once the vegetables are cooked, add thickening sauce into the pan and mix thoroughly until the sauce has thickened and coats the vegetables well.
6. Serve hot with steamed rice or noodles. Adjust seasoning as needed by adding salt or additional soy sauce to taste.

Benefits of Stir-Fry:

• Variety in texture, color, and flavor: With different vegetables used for stir-frying, you can enjoy a wide range of textures, colors, and flavors.
• Preserved nutrients: Stir-frying is done at high temperature but very briefly, which helps to preserve the vitamins and minerals found in vegetables. This cooking method also allows vegetables to retain their vibrant colors and crispiness.
• Healthy fat addition: Adding a small amount of healthy fats like olive oil or canola oil into stir-fries aids absorption of fat-soluble vitamins such as A, D, E, and K from the vegetables.

Cooking Time and Serving Size

This vegetable stir-fry recipe is estimated to take 15 minutes of active cooking time and can serve up to 4 people generously.

Health Benefits

Vegetables are packed with essential nutrients such as vitamins, minerals, dietary fiber, antioxidants, and anti-inflammatory compounds. Incorporating this stir-fry into your meal plan offers a variety of health benefits:

• Vitamin C: Helps boost immunity, supports wound healing, enhances iron absorption, and promotes collagen production.
• Fiber: Promotes digestive health by maintaining regular bowel movements, preventing constipation, and helping to maintain a healthy weight.
• Antioxidants: Help protect against cellular damage caused by free radicals, reducing the risk of chronic diseases such as heart disease and cancer.

Incorporating this simple vegetable stir-fry recipe into your diet is an easy way to include a rich source of nutrients in your daily meal plan. With its versatility in serving suggestions, you can easily adapt it for different occasions or dietary requirements.