Craving a quick and healthy dinner? This easy vegetable stir fry is a vibrant, colorful mix that’s perfect for busy weeknights.
Packed with fresh veggies and a delicious sauce, it’s a simple way to enjoy a wholesome meal that’s both satisfying and nutritious. Whether you’re a seasoned cook or just starting out, this recipe is a fantastic addition to your weekly rotation.
Get ready to enjoy a burst of flavors in every bite!
Steps
- Heat 1 tablespoon of olive oil in a wok or large skillet over medium-high heat. Add sliced red and yellow bell peppers, sugar snap peas, carrots, mushrooms, broccoli, baby corn, and water chestnuts. Stir frequently and cook for 2-3 minutes until the vegetables are nearly tender.
- In a small bowl, combine soy sauce, minced garlic cloves, brown sugar, sesame oil, chicken broth, and cornstarch. Whisk the mixture until smooth and well-blended.
- Pour the prepared sauce over the sautéed vegetables in the wok. Cook, stirring occasionally, until the sauce has thickened and the vegetables are fully tender.
- Optionally, garnish the stir fry with chopped green onions and sesame seeds before serving.
Ingredients
- 1 tablespoon olive oil
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup sugar snap peas
- 1 cup carrots, sliced
- 1 cup mushrooms, sliced
- 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: 158kcal | Carbohydrates: 29g | Protein: 5g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: N/A | Sodium: 644mg | Potassium: 492mg | Fiber: 4g | Sugar: 12g | Vitamin A: 4695IU | Vitamin C: 102mg | Calcium: 45mg | Iron: 2mg
FAQ
- What is stir frying and where did it originate?
- Stir frying is a cooking method where ingredients are fried in a small amount of very hot oil while being stirred in a wok. This technique originated in China and has since spread to other parts of Asia and the West.
- What are some variations I can make to the vegetable stir fry?
- You can personalize your stir fry by adding proteins like chicken, pork, shrimp, beef, or tofu. Additional vegetables such as asparagus, bean sprouts, celery, zucchini, cauliflower, onions, or tomatoes can also be included. For a nutty flavor, almonds and cashews work well. If you prefer a spicy kick, try adding sriracha or crushed red pepper flakes.
- Is stir frying a healthy cooking method?
- Yes, stir frying is considered healthy as it is a quick way to cook small pieces of food, resulting in tender-crisp vegetables that retain more nutrients compared to boiling. It also uses only a small amount of oil, keeping the fat content low.
- How can I ensure my vegetables cook evenly in a stir fry?
- To cook vegetables evenly, cut them into similar-sized, smaller pieces. This helps them cook at the same rate, ensuring all the vegetables are perfectly cooked.
- What can I serve with vegetable stir fry?
- Vegetable stir fry pairs well with various sides such as white, brown, or fried rice, noodles, ramen, lo mein, zoodles, or even spinach for a complete meal.
Tips
Equipment
- Wok or Large Skillet – Essential for stir-frying, a wok allows for even cooking and is designed for high-heat cooking.
- Whisk – Useful for mixing the sauce ingredients thoroughly.
- Cutting Board – Needed for chopping and preparing vegetables.
- Chef’s Knife – Essential for slicing and dicing vegetables efficiently.
- Measuring Cups and Spoons – To accurately measure ingredients like soy sauce, sesame oil, and cornstarch.
