Vegetable Stir-Fry
Why it is special
Vegetable Stir-Fry is a vibrant, nutrient-rich dish that emphasizes plant-based ingredients. It’s low in calories, high in fiber, and full of antioxidants, making it an excellent choice for weight management and overall health. The combination of fresh vegetables provides essential vitamins and minerals while the minimal use of oil keeps the dish light. Stir-frying retains the nutrients and flavors of the vegetables, making it a quick and healthy meal option that’s customizable to suit your taste.
How much can time it
Prep Time: 10 minutes (slicing and chopping vegetables)
Cook Time: 10 minutes (stir-frying)
Total Time: 20 minutes
Table
Why it is special
How much can time it
What you need
Quick steps
Why you will like it
Nutrition facts
What you need
1 cup broccoli florets
1 bell pepper, thinly sliced
1 carrot, julienned
1/2 onion, thinly sliced
1/2 zucchini, sliced
2 tbsp soy sauce (low-sodium)
1 tbsp sesame oil (or olive oil)
2 cloves garlic, minced
1 tsp fresh ginger, grated
1 tbsp rice vinegar or lemon juice (optional)
1 tbsp sesame seeds (optional, for garnish)
Quick steps
1. Prepare the Vegetables:
Slice and chop the vegetables into uniform pieces for even cooking.
2. Heat the Pan:
Heat sesame oil in a wok or large pan over medium heat. Add the minced garlic and grated ginger, sautéing for 1 minute until fragrant.
3. Stir-Fry the Vegetables:
Add the broccoli, bell pepper, carrot, zucchini, and onion to the pan. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
4. Add the Sauce:
Pour in the soy sauce and rice vinegar (or lemon juice) and toss the vegetables to coat evenly. Stir-fry for another 2-3 minutes.
Why you will like it
This stir-fry is quick to make, packed with color and flavor, and easy to customize with your favorite vegetables. The crunchy texture and savory sauce make it a satisfying and healthy meal.
Nutrition facts
Calories: 180
Protein: 5 g
Carbohydrates: 20 g
Fiber: 5 g
Sugar: 7 g
Fat: 10 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 650 mg (depends on soy sauce used)
Vitamin A: 100% of the Daily Value (DV)
Vitamin C: 120% DV
Calcium: 6% DV
Iron: 8% DV
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