Vegetable stir fry
This vegetable stir fry features vibrant broccoli, carrot, and onion, sautéed in a simple soy and chili sauce. It's a quick, nutritious dish perfect for any meal.
Cook time 20 min
Prep time 5 min
Ingredients:
2 cups broccoli1 carrot
1/2 onion
1 tbsp olive oil
1.50 tbsp soy sauce
1 tsp chili sauce
Vegetable stir fry is a quick, nutritious, and versatile dish that can be enjoyed as a main course or a side. It's perfect for a busy weeknight meal or as a healthy addition to any dinner table. With a variety of colorful vegetables and a savory sauce, this dish brings together a mix of textures and flavors that are both satisfying and wholesome.
Instructions:
- Broccoli: Rinse the broccoli thoroughly under cold water. Cut it into small florets.
- Carrot: Peel the carrot and slice it thinly.
- Onion: Peel and cut the onion into thin slices.
- In a large skillet or wok, heat 1 tablespoon of olive oil over medium-high heat.
- Once the oil is hot, add the sliced onion to the skillet. Stir-fry for about 2 minutes, until the onion begins to soften.
- Add the broccoli florets and sliced carrot to the skillet. Cook, stirring frequently, for about 5-7 minutes, or until the vegetables are tender-crisp.
- Pour 1.5 tablespoons of soy sauce and 1 teaspoon of chili sauce over the vegetables. Stir well to combine and ensure the vegetables are evenly coated with the sauces.
- Continue to stir-fry for another 2-3 minutes, or until the sauces have been absorbed and the vegetables are cooked to your desired level of tenderness.
- Remove the skillet from heat and transfer the stir-fried vegetables to a serving dish.
- Serve immediately as a side dish or over a bed of rice or noodles for a complete meal.
In just a few simple steps, you've created a delicious and nutritious vegetable stir fry. This versatile dish can be served with rice, noodles, or on its own. Feel free to experiment with different vegetables and sauces to suit your taste preferences. Enjoy your healthy and flavorful meal!
Vegetable stir fry FAQ:
The total cooking time for the vegetable stir fry is approximately 10-12 minutes. Start by stir-frying the onions for about 2 minutes, then add the broccoli and carrots, cooking for another 5-7 minutes until tender-crisp. Finally, stir in the sauces and cook for an additional 2-3 minutes.
The vegetables are done when they are tender-crisp, meaning they should be cooked through but still have a slight crunch. If you prefer them softer, you can cook for an additional minute or two until they reach your desired tenderness.
Yes, you can store leftover vegetable stir fry in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave it or sauté it briefly in a skillet until warmed through.
You can substitute the broccoli, carrot, and onion with other vegetables such as bell peppers, snap peas, zucchini, or mushrooms. Aim for a mix of colorful vegetables to maintain the dish's nutritional value.
For this vegetable stir fry, both regular soy sauce and low-sodium soy sauce work well. If you prefer a gluten-free option, use tamari instead. Each choice will provide a slightly different flavor profile.
Tips:
- Cut all the vegetables into uniform sizes to ensure even cooking.
- Preheat the pan before adding the oil to achieve a good stir fry texture.
- Don't overcrowd the pan as this can cause the vegetables to steam rather than fry.
- Stir-fry in batches if making a larger quantity to maintain high heat and crisp vegetables.
- Adjust the amount of chili sauce according to your spice preference.
Nutrition per serving
1 ServingsCalories 140kcal
Protein 8g
Carbohydrates 24g
Fiber 8g
Sugar 10g
Fat 14g
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