Vegetable stir fry
Discover how to make an easy and healthy vegetable stir-fry with broccoli, carrot, and onion. Tossed in a savory mix of olive oil, soy sauce, and chili sauce, this quick recipe is perfect for a nutritious meal.
- 28 May 2024
- Cook time 20 min
- Prep time 5 min
- 1 Servings
- 6 Ingredients
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.
Ingredients:
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.
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.
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!
| Nutrition Facts | |
|---|---|
| Serving Size | 350 grams |
| Energy | |
| Calories 140kcal | 6% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 8g | 20% |
| Sugar 10g | 10% |
| Fat | |
| Fat 14g | 17% |
| Saturated 2.03g | 7% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 620ug | 69% |
| Choline 50mg | 9% |
| Vitamin B1 0.22mg | 19% |
| Vitamin B2 0.31mg | 24% |
| Vitamin B3 2.53mg | 16% |
| Vitamin B6 0.55mg | 33% |
| Vitamin B9 150ug | 37% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 180mg | 195% |
| Vitamin E 0.84mg | 6% |
| Vitamin K 200ug | 163% |
| Minerals | |
| Calcium, Ca 120mg | 10% |
| Copper, Cu 0.17mg | 0% |
| Iron, Fe 2.01mg | 18% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 210mg | 17% |
| Potassium, K 1000mg | 29% |
| Selenium, Se 3.15ug | 6% |
| Sodium, Na 1490mg | 99% |
| Zinc, Zn 1.26mg | 11% |
| Water | |
| Water 300g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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