Healthy Vegetarian Stir-Fry Recipe

A healthy vegetarian stir-fry is a delightful dish that can be prepared in just 30 minutes and serves four people. This recipe features an array of fresh vegetables tossed with a soy-based sauce for a quick, easy meal that satisfies both your taste buds and nutritional needs.

Ingredients

• 1 head of broccoli (florets only)
• 1 bell pepper (any color)
• 1 medium onion
• 3 cloves garlic (minced)
• 2 cups of button mushrooms
• 1 tablespoon soy sauce
• Sesame oil for cooking
• Optional garnish: sliced green onions and sesame seeds

Begin by cleaning the vegetables thoroughly. Cut the broccoli florets into bite-sized pieces, remove any tough stems from the bell pepper, and slice it thinly. Dice the onion and mince the garlic. Slice the mushrooms into quarters.

Instructions

1. Heat a wok or large skillet over medium-high heat. Add 1 tablespoon of sesame oil to coat the surface evenly.
2. Add the minced garlic and stir-fry for about 30 seconds until fragrant but not browned.
3. Pour in soy sauce, mixing it into the hot oil immediately. This adds depth and flavor to your stir-fry base.
4. Throw in all the sliced vegetables except for the mushrooms. Stir-fry everything together briskly, ensuring each piece is coated with the savory sauce. Cook until the vegetables just begin to soften - about 5 minutes.
5. Add the button mushrooms to the mix and continue stirring until they are fully cooked – approximately another 2-3 minutes.
6. Season with salt if necessary; stir-fries tend to be salty from soy sauce alone but adjust according to your personal preference. Garnish with sliced green onions and sesame seeds for extra texture and flavor.

The healthy vegetarian stir-fry is ready when all the vegetables are crisp yet tender, retaining their vibrant colors while being well-coated in a rich, umami-laden sauce. Serve hot over steamed rice or noodles. This dish pairs perfectly with any side of your choice to complete your meal.

Tips for Success

• Ensure all ingredients are cut evenly so they cook uniformly.
• Maintaining high heat during the cooking process helps preserve nutrients and maintain a bright green color in the broccoli florets.
• Add more vegetables like zucchini, carrots, or snap peas to customize this dish according to your taste.

Nutritional Information (Approximate Per Serving)

A healthy vegetarian stir-fry is not only delicious but also packed with essential vitamins and minerals. One serving of this dish contains approximately 75 calories, 0 grams of fat, 16 grams of carbohydrates, and 3 grams of protein.

Conclusion

This simple yet flavorful recipe showcases the versatility of stir-fries as a staple in healthy meal planning. With minimal effort and ingredients you likely already have on hand, you can enjoy a nutritious and satisfying dinner. Try experimenting with different vegetables or adding proteins like tofu or chicken for a more substantial option if desired.