Flavorful Vegetable Stir-Fry
Description: This vibrant vegetable stir-fry combines a variety of fresh vegetables sautéed in a savory sauce, offering a nutrient-rich dish that’s both flavorful and simple to prepare. It’s perfect for a light yet satisfying meal.
Ingredients:
- Vegetables:
- 1 cup broccoli florets
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 medium carrot, julienned
- 1 zucchini, sliced
- 1 cup snap peas
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- Sauce:
- 3 tablespoons low-sodium soy sauce
- 1 tablespoon honey or maple syrup
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 1 teaspoon cornstarch mixed with 2 tablespoons water
- Other:
- 2 tablespoons olive oil or vegetable oil
- Optional: ½ cup tofu or tempeh, cubed, for added protein
- Cooked brown rice or quinoa, for serving
- Sesame seeds and chopped green onions for garnish
Instructions:
- Prepare the Sauce:
- In a small bowl, whisk together the low-sodium soy sauce, honey (or maple syrup), rice vinegar, sesame oil, and the cornstarch-water mixture. Set aside.
- Sauté Aromatics:
- Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
- Add the minced garlic and grated ginger, sautéing for about 30 seconds until fragrant.
- Cook the Vegetables:
- Add the broccoli florets, bell peppers, carrot, zucchini, and snap peas to the skillet.
- Stir-fry the vegetables for 5-7 minutes until they are tender-crisp.
- Add Protein (Optional):
- If using tofu or tempeh, push the vegetables to the side of the skillet and add the remaining 1 tablespoon of oil.
- Add the cubed tofu or tempeh, cooking until lightly browned on all sides.
- Combine and Serve:
- Pour the prepared sauce over the vegetables (and protein, if added).
- Stir well to ensure everything is evenly coated with the sauce.
- Continue to cook for an additional 2-3 minutes until the sauce thickens.
- Serve the stir-fry hot over cooked brown rice or quinoa.
- Garnish with sesame seeds and chopped green onions.
Nutritional Benefits: This dish offers a variety of vitamins, minerals, and antioxidants from the colorful vegetables. Incorporating tofu or tempeh adds plant-based protein, making it a balanced meal. Using low-sodium soy sauce helps manage salt intake, and serving the stir-fry with whole grains like brown rice or quinoa adds fiber, beneficial for digestive health.
