Simple and Delicious Vegetarian Stir-Fry

A quick and easy stir-fry is a wonderful way to enjoy vegetables and proteins without spending hours in the kitchen! This recipe will guide you through creating a hearty, healthy meal that can be served for lunch or dinner. The total cooking time for this dish is approximately 20 minutes and it serves four people.

Stir-frying is an excellent cooking technique because it retains all of the vegetables’ nutrients while also enhancing their flavors. You'll need just a few ingredients to make this vegetarian stir-fry: bell peppers, broccoli florets, carrots, onions, garlic, ginger, soy sauce, sesame oil, and a bit of vegetable broth.

Begin by preparing your vegetables. Wash all the vegetables thoroughly under cold running water until they are completely clean. Slice the bell peppers into thin strips, cut the carrots into matchsticks, slice the broccoli florets, dice the onions, mince the garlic, and grate the ginger.

Ingredients

• 1 large red pepper
• 1 small head of broccoli
• 2 medium-sized carrots
• 1 onion
• Garlic
• Fresh ginger
• Soy sauce (preferably low-sodium)
• Sesame oil
• Vegetable broth or water

Heat a large wok or frying pan over high heat. Once the pan is hot, add 1 tablespoon of sesame oil and let it shimmer. Add the minced garlic and grated ginger, stirring frequently until fragrant.

Once the garlic and ginger are aromatic, toss in the sliced onions. Cook for about 2 minutes until they start to soften. Next, add the bell peppers and carrots. Stir-fry these vegetables for another couple of minutes or so until just tender-crisp.

At this point, add the broccoli florets. Continue stir-frying for an additional three to four minutes, or until all the vegetables are bright green and slightly tender. Season with soy sauce to taste and a splash of vegetable broth or water if you like a bit more liquid in your dish.

Cooking Instructions

1. Heat 1 tablespoon of sesame oil in a wok or pan over high heat.
2. Add minced garlic and grated ginger; stir until fragrant.
3. Toss in sliced onions and cook for about two minutes.
4. Include bell peppers, carrots, and broccoli florets. Stir-fry these vegetables for an additional couple of minutes.
5. Serve the stir-fry hot with rice or noodles on the side as a delicious accompaniment.

This simple yet flavorful dish is not only satisfying but also nutritious. The combination of fresh vegetables, aromatic spices, and umami-rich soy sauce creates a delightful balance of flavors. You can adjust the amount of soy sauce based on your personal preference for saltiness. This recipe serves four people as a main course or you could serve it alongside some steamed rice.

The stir-fry is especially beneficial if you're trying to eat more healthily. Bell peppers are rich in vitamin C, carrots contain beta-carotene which supports healthy vision, and broccoli is packed with vitamins K, C, and A along with fiber. Adding a few tablespoons of soy sauce will provide you with essential minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium, and vitamins B6, B12, D, and E.

For those looking for more flavor options, consider adding a sprinkle of sesame seeds or even some sliced green onions (scallions) before serving. If you prefer your dish to be less spicy, reduce the amount of garlic and ginger used in cooking. Stir-fry is a great way to use up any leftover vegetables that you have on hand.

To make this recipe even more exciting, try experimenting with different sauces or adding additional protein such as tofu, tempeh, or chicken for a meaty version. You can also serve the stir-fry over cooked noodles instead of rice if preferred, giving it an extra dimension to your meal. Enjoy your healthy and delicious vegetarian stir-fry today!