Vegetarian Stir-Fry Recipe: A Quick and Healthy Meal

Looking for a quick and healthy dinner option that can be prepared in just 30 minutes? Try our easy-to-follow Vegetarian Stir-Fry recipe! This dish is packed with flavors and nutrients, making it the perfect meal to satisfy your hunger while keeping you energized throughout the day.

This stir-fry features a mix of fresh vegetables like bell peppers, carrots, broccoli, and snap peas. The base consists of soy sauce, garlic, ginger, and sesame oil, giving the dish that authentic Asian flavor. A dash of oyster sauce adds extra umami to complement the vegetables perfectly.

Ingredients

• 1 red bell pepper (cut into strips)
• 1 carrot (julienned)
• 1 head of broccoli (cut florets)
• 8 oz snap peas (sliced diagonally)
• 3 cloves garlic, minced
• 2-inch piece ginger, grated
• Soy sauce to taste
• Olive oil or vegetable oil for stir-frying
• 1 tbsp sesame oil (optional)
• 1 tbsp oyster sauce (for extra flavor)

Instructions

Step 1: Prepare all the vegetables by cutting them into appropriate sizes and shapes. This makes it easier to cook everything evenly.

Step 2: Heat a wok or large frying pan over medium-high heat until hot enough for cooking. Add about 1 tablespoon of olive oil or vegetable oil, followed by sesame oil if desired. Once the oil is hot, add minced garlic and grated ginger, stirring continuously to avoid burning.

Step 3: After 30 seconds, throw in the bell peppers first for just a couple of minutes. They will be crisp-tender but not overcooked.

Step 4: Next, add carrots and broccoli florets to the wok. Stir-fry them together with bell peppers for another 5-6 minutes until they start turning bright green and are cooked through but still a bit crunchy.

Step 5: Finally, toss in snap peas along with soy sauce according to your taste preference. Cook for about 1 minute more before adding oyster sauce for an extra layer of flavor. Continue stirring until everything is nicely coated with the sauce and heated through.

Cooking Time & Servings

The entire process takes approximately 25-30 minutes from preparation to serving, depending on how detailed you choose to be in chopping your ingredients beforehand. This stir-fry serves four people comfortably as a main course or side dish.

Estimated Nutrition Information:

• Calories per serving: Approximately 150 calories
• Protein content: ~10 grams per serving
• Fiber content: ~7 grams per serving
• Total fat content: ~6 grams (mostly healthy fats from the vegetables and optional sesame oil)

Tips for Success:

• For best results, ensure your wok or frying pan is very hot before adding the vegetables to prevent sticking.
• Be mindful of the heat level; you want it to be high enough so that everything cooks quickly without getting soggy or losing its crispness.

Taste Variation Suggestions:

• Add some tofu or tempeh if you prefer a heartier protein source instead of vegetables alone.
• Experiment with different sauces such as teriyaki, hoisin, or a homemade sauce made from tamari and honey for unique flavors.

This Vegetarian Stir-Fry recipe is not only quick to prepare but also versatile. Feel free to experiment with various combinations of vegetables according to your liking. You can even try adding some rice noodles or brown rice for a complete meal experience. Enjoy this delightful dish, knowing it provides you and those around the table nutritious sustenance.