Veggie stir-fry
Discover a flavorful Veggie Stir-Fry recipe packed with nutritious veggies and aromatic spices like black pepper, turmeric, and cumin. Ready in under 30 minutes, this dish features cauliflower, potatoes, carrots, and peas, all sautéed to perfection in olive oil with garlic for an easy weeknight dinner. Perfect for vegetarians and spice lovers alike!
- 15 Mar 2024
- Cook time 20 min
- Prep time 10 min
- 4 Servings
- 14 Ingredients
Veggie stir-fry is a versatile and nutritious dish that's quick and easy to prepare. With a blend of vibrant vegetables and flavorful spices, this stir-fry makes for a wholesome and satisfying meal. Whether you're a seasoned cook or a beginner in the kitchen, this recipe is sure to please both your taste buds and your health.
Ingredients:
Instructions:
- Dice the potatoes into small cubes.
- Slice the carrots.
- Chop the cauliflower into small florets.
- Mince the garlic cloves.
- In a large skillet or wok, heat 1 teaspoon of olive oil over medium-high heat.
- Once the oil is hot, add 1/2 teaspoon of mustard seeds.
- Let the mustard seeds sizzle and pop for about 30 seconds.
- Add minced garlic and sauté for 1 minute until fragrant.
- Add 1/2 teaspoon of ground cumin, 1/2 teaspoon of turmeric powder, 1/2 teaspoon of cinnamon, 1/2 teaspoon of black pepper, and 1/2 teaspoon of red pepper to the pan. Mix well.
- Add the diced potatoes to the pan and stir to coat them with the spices. Cook for about 5 minutes.
- Add the cauliflower florets and sliced carrots to the pan. Stir and cook for another 5 minutes or until the vegetables start to become tender.
- Add 1/2 cup of peas and mix well.
- Add 3/4 teaspoon of salt and 1/2 teaspoon of coriander leaves to the vegetables. Mix thoroughly.
- Pour in a small amount of water (about 1/4 cup) if needed to help the vegetables cook evenly and prevent sticking.
- Cover the skillet or wok with a lid and let it simmer on low heat for about 10-15 minutes, stirring occasionally, until all the vegetables are tender and well-cooked.
- Once the vegetables are cooked to your liking, remove the lid and give it a final stir.
- Taste and adjust the seasoning if necessary.
- Serve hot as a main dish or as a side.
Tips:
- Cut all your vegetables into similar-sized pieces for even cooking.
- Preheat the pan before adding olive oil to ensure your vegetables get a good sear.
- Do not overcrowd the pan; cook in batches if necessary to ensure all vegetables are cooked evenly.
- Stir-fry over high heat to retain the crunch of the vegetables and to infuse the spices better.
- Add a splash of water or vegetable broth if the vegetables start to stick to the pan.
- Feel free to customize the vegetable mix and spices according to your preference or what you have on hand.
Veggie stir-fry is not only a delicious and colorful meal but also a fantastic way to get a variety of nutrients from different vegetables. Enjoy it as a main dish or pair it with rice or noodles for a more filling option. With its rich blend of spices and hearty vegetables, this veggie stir-fry is sure to become a favorite in your recipe collection. Happy cooking!
| Nutrition Facts | |
|---|---|
| Serving Size | 120 grams |
| Energy | |
| Calories 80kcal | 3% |
| Protein | |
| Protein 3.00g | 2% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 3.34g | 9% |
| Sugar 2.44g | 2% |
| Fat | |
| Fat 1.56g | 2% |
| Saturated 0.24g | 1% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 160ug | 18% |
| Choline 22mg | 4% |
| Vitamin B1 0.13mg | 11% |
| Vitamin B2 0.06mg | 5% |
| Vitamin B3 1.22mg | 8% |
| Vitamin B6 0.29mg | 17% |
| Vitamin B9 33ug | 8% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 22mg | 25% |
| Vitamin E 0.25mg | 2% |
| Vitamin K 12ug | 10% |
| Minerals | |
| Calcium, Ca 36mg | 3% |
| Copper, Cu 0.12mg | 0% |
| Iron, Fe 1.41mg | 13% |
| Magnesium, Mg 27mg | 6% |
| Phosphorus, P 70mg | 6% |
| Potassium, K 410mg | 12% |
| Selenium, Se 1.36ug | 2% |
| Sodium, Na 470mg | 31% |
| Zinc, Zn 0.47mg | 4% |
| Water | |
| Water 90g | - |
| * 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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