Healthy Veggie Stir-Fry: A Delicious Meal for a Busy Weeknight

Veggie stir-fries have always been one of the most popular meal choices for those looking to eat healthier and yet still enjoy delicious meals.

This quick and easy recipe will help you whip up a nutritious dish that is packed with flavor. Perfect for busy weeknights, it only takes about 30 minutes to prepare! This stir-fry serves four people but can easily be doubled or halved depending on your needs.

Ingredients

• 1 pound (450g) mixed vegetables: broccoli, bell peppers, carrots, and snap peas
• 3 tablespoons olive oil or vegetable oil
• 1 clove garlic, minced
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• Salt to taste (optional)
• Fresh cilantro for garnish (optional)

Instructions

1. Prepare your vegetables by washing and chopping them into bite-sized pieces. Set aside.
2. In a large pan or wok, heat the oil over medium-high heat until hot but not smoking.
3. Add the garlic to the heated pan and sauté for about 30 seconds until fragrant.
4. Stir in all of your vegetables into the pan. Cook them stirring constantly for approximately 8-10 minutes or until they are just tender-crisp.
5. Mix soy sauce, sesame oil, and salt together if desired, then pour this mixture over the stir-fry. Stir to combine and allow it to cook an additional minute so that everything is well-coated with flavors.
6. Garnish with fresh cilantro for a pop of color and extra freshness (optional).

Additional Tips

To make this dish even more delicious, consider adding some cooked rice or noodles to serve alongside. For extra heat, include a dash of chili sauce or red pepper flakes into the soy sauce mixture.

If you prefer your vegetables more crisp than tender-crisp, reduce cooking time slightly by monitoring them carefully toward the end of preparation. Conversely, for those who like their veggies quite soft, extend cooking times accordingly to achieve that perfect texture.

Health Benefits

• Veggie stir-fries are rich in vitamins A and C which support good eye health and skin health respectively. They also provide a significant amount of fiber which helps improve digestion and prevent constipation.
• The use of olive oil adds heart-healthy monounsaturated fats to your diet, promoting better cardiovascular health.

Conclusion

A healthy veggie stir-fry is not only a delightful meal but also an excellent way to incorporate more vegetables into your daily diet. Preparing this dish requires minimal effort and time while yielding impressive results. Whether you're looking for something quick during a busy weeknight or want to start off your day with a nutritious meal, this recipe is sure to satisfy.

With its versatility and ease of preparation, veggie stir-fry can be customized according to personal tastes and dietary preferences. It's a perfect option if you're trying to eat healthier without compromising on taste or convenience. Try it out today and experience the benefits for yourself!

Cooking Time

Total cooking time: Approximate 30 minutes, including preparation.