Stir-fried Vegetables

Keyword: stir-fried vegetables

Stir-fried vegetables is a versatile and healthy dish that can be enjoyed with various combinations of greens and other ingredients. It's a quick, easy-to-make meal that requires minimal time in the kitchen. With just 15 minutes needed to prepare, you can have this delicious and nutritious dish ready in no time at all! The stir-fried vegetables recipe yields approximately four servings.

Ingredients

• 1 head of broccoli, chopped into small pieces
• 4 carrots, sliced diagonally or julienned
• 1 red bell pepper, cut into thin strips
• 1 yellow onion, diced finely
• 2 cloves garlic, minced finely
• 1 tablespoon soy sauce (optional)
• 1 teaspoon sesame oil
• Salt and pepper to taste
• Vegetable oil for stir-frying

Instructions

Begin by preparing all the necessary ingredients. Wash and chop your vegetables as specified in the ingredient list. Heat up a wok or a large skillet over high heat, then pour in approximately 1-2 tablespoons of vegetable oil.

1. Add the finely chopped garlic to the hot pan; sauté for about one minute until it begins to turn golden brown but not yet burnt.
2. Next, add all the vegetables and stir-fry them vigorously. It is important to keep stirring throughout the cooking process so that each piece of vegetable gets evenly cooked.
3. Towards the end of cooking (about 2-3 minutes after adding the veggies), sprinkle some soy sauce if desired for additional flavor. Stir again until everything has been thoroughly mixed and seasoned properly.
4. Once done, remove from heat immediately to avoid overcooking which could cause the vegetables to become soggy or lose their vibrant color.

Tips & Variations

Feel free to experiment with different types of vegetables based on what you like best. You might also consider adding some tofu, chicken, shrimp, or any other protein source for extra texture and taste.

• Add variety: Try using a mix of leafy greens such as kale, spinach, or bok choy along with firm vegetables like cauliflower florets.
• Fresh vs Frozen: While fresh is generally preferred for its superior taste and texture, frozen can work well too. Just ensure they are thawed properly before adding to the pan.

Nutritional Information

This simple stir-fried vegetable dish contains plenty of essential vitamins and minerals because it focuses on whole foods packed full of nutrients. Broccoli provides significant amounts of vitamin C, K, fiber, and folate; carrots offer beta-carotene which your body converts into vitamin A; red peppers are rich in antioxidants like vitamin E and C; while onions contribute flavonoids beneficial to heart health.

Conclusion

A well-prepared stir-fried vegetable dish serves as an excellent side accompaniment or even main course if accompanied by rice or noodles. Its simplicity ensures it remains a favorite among both beginners and experienced cooks alike due to its adaptability across various cultures and diets. Whether you're looking for a light lunch, dinner, or want something quick enough for breakfast, stir-fried vegetables fit the bill perfectly.