If you’re looking for a quick and tasty way to enjoy a variety of veggies, this Easy Vegetable Stir Fry is perfect for you. Packed with colorful vegetables and a hint of soy sauce, it’s a delicious and nutritious meal that comes together in no time. Ideal for busy weeknights or when you want something light yet satisfying. Grab your favorite veggies, and let’s get cooking!
Steps
- Heat one tablespoon of olive oil in a wok or large skillet over medium-high heat. Add sliced red and yellow bell peppers, sugar snap peas, sliced carrots, mushrooms, broccoli, baby corn, and water chestnuts. Stir frequently and cook for 2-3 minutes until the vegetables are nearly tender.
- In a separate small bowl, combine soy sauce, minced garlic cloves, brown sugar, sesame oil, chicken broth, and cornstarch. Whisk these ingredients together until well blended to form the sauce.
- Pour the prepared sauce over the sautéed vegetables in the wok or skillet. Continue cooking while stirring until the sauce thickens and the vegetables reach your desired tenderness.
- Finish the dish by garnishing with chopped green onions and sesame seeds, if you wish. Serve immediately, either on its own or over rice to enhance the meal.
Ingredients
- 1 tablespoon olive oil
- 1 sliced red bell pepper
- 1 sliced yellow bell pepper
- 1 cup sugar snap peas
- 1 cup sliced carrots
- 1 cup sliced mushrooms
- 2 cups broccoli
- 1 cup baby corn
- ½ cup water chestnuts
- ¼ cup soy sauce
- 3 garlic cloves, minced
- 3 tablespoons brown sugar
- 1 teaspoon sesame oil
- ½ cup chicken broth
- 1 tablespoon cornstarch
- Optional garnish: chopped green onions and sesame seeds
Nutritional Values
Calories: 1580kcal | Carbohydrates: 290g | Protein: 50g | Fat: 40g | Saturated Fat: 10g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 20g | Cholesterol: 4mg | Sodium: 6440mg | Potassium: 4920mg | Fiber: 40g | Sugar: 120g | Vitamin A: 46950IU | Vitamin C: 1020mg | Calcium: 450mg | Iron: 20mg
FAQ
- What is the primary cooking method for vegetable stir fry?
- Stir frying is a Chinese cooking technique where ingredients are cooked quickly in a small amount of hot oil while being stirred in a wok. This method is not only fast and easy but also helps retain the nutrients in the vegetables by cooking them until they are tender-crisp.
- Can I customize the vegetable stir fry with other ingredients?
- Absolutely! You can add a variety of proteins like chicken, pork, shrimp, beef, or tofu. For more vegetable options, consider including asparagus, bean sprouts, celery, zucchini, cauliflower, onions, or tomatoes. Nuts such as almonds and cashews can also be a great addition. If you prefer a spicy kick, try adding sriracha or crushed red pepper flakes.
- Is vegetable stir fry a healthy meal option?
- Yes, vegetable stir fry is a healthy option. The quick cooking process helps preserve nutrients, and since it requires only a small amount of oil, it is low in fat. This makes it a nutritious choice for a meal, providing tender-crisp vegetables that are both delicious and good for you.
- How long can I store vegetable stir fry, and can it be prepped ahead of time?
- You can store vegetable stir fry in the refrigerator for up to 5 days, making it a great option for meal prep. The sauce can be prepared in advance and will last in the fridge for 3 days. Additionally, you can freeze the stir fry for later use if needed.
- What are some good side dishes to serve with vegetable stir fry?
- Vegetable stir fry pairs well with a variety of sides such as white or brown rice, fried rice, noodles, ramen, lo mein, zoodles (zucchini noodles), or even spinach for a complete meal.
Tips
- Cut all vegetables into similar-sized, smaller pieces to ensure they cook evenly and at the same rate during stir-frying.
- Prepare the sauce ahead of time and store it in the refrigerator for up to three days, or freeze it for future use to save on prep time.
- Consider adding protein such as chicken, pork, shrimp, beef, or tofu for a more complete meal, or incorporate different vegetables like asparagus or zucchini for variety.
- To add some heat, try incorporating sriracha or crushed red pepper flakes for a spicy kick.
Equipment
- Wok or large skillet – A wok is essential for traditional stir-frying, providing even heat distribution and ample space for tossing the ingredients.
- Whisk – Useful for mixing the sauce ingredients thoroughly.
- Small mixing bowl – For preparing and mixing the sauce.
- Measuring spoons and cups – Essential for accurately measuring ingredients like soy sauce, sesame oil, and cornstarch.
