Quick and Tasty Vegetable Stir-Fry for a Healthy Dinner
Warm up the oil.
Warm olive oil in a big frying pan or wok on medium-high heat.
Cook fragrant ingredients in hot oil.
Put garlic and ginger in the pan and cook for around 30 seconds until they smell good.
Prepare vegetables.
Put all the chopped vegetables in the pan. Stir the vegetables often and cook for 5-7 minutes until they are soft but still a bit crunchy.
Put some sauce on it.
Add the soy sauce with less salt and sesame oil, mix well to cover the vegetables.
Complete the cooking process:
Keep cooking for 2 more minutes so the flavors can mix together.
Wait on customers.
Serve it hot, great for a simple dinner or a nutritious side dish. You can add tofu, chicken, or shrimp if you want to increase the protein content.
Time to prepare:
Time needed to prepare: 10 minutes
Time to cook: 10 minutes
Time needed: 20 minutes
Calories: 120 in each portion
Number of portions: 4 servings
Ideas for how to serve or present something.
Serve on top of cooked rice or quinoa.
Serve with a side of fresh salad to have a full meal.
Sprinkle sesame seeds or chopped green onions on top for more taste and crunch.
Cooking Advice:
Make sure the vegetables are all cut in the same size so they cook at the same rate.
Change the cooking time according to how crunchy you like your vegetables.
If you are adding protein, first cook the tofu, chicken, or shrimp in a pan, then take them out and set them aside. Return to the pan in the last step to warm up.
Benefits for your health:
Bell peppers are rich in vitamin C and antioxidants.
Zucchini is a healthy vegetable with few calories and lots of vitamins A and C.
Broccoli is full of fiber, vitamins, and minerals.
Snap peas are a great way to get vitamins K and C.
Information about food and drinks:
Vegan-friendly: Can be used in vegan diets with tofu.
Gluten-Free: Use soy sauce without gluten to make this recipe gluten-free.
Low-Calorie: With just 120 calories per portion, it’s a good choice for a light meal.
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