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Quick Healthy Vegetable Stir-Fry Recipe

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4.7 from 72 reviews

A quick and flavorful sautĂ©ed vegetable side dish that’s healthy and packed with nutrients. This recipe combines a colorful assortment of fresh vegetables cooked to tender-crisp perfection with aromatic garlic and onion, enhanced by optional tangy seasonings and delicious toppings for added texture and flavor.

Ingredients

Vegetables

  • 1 small onion, thinly sliced
  • 2 cloves garlic, minced
  • 1 bell pepper, sliced
  • 1 zucchini, sliced into half-moons
  • 1 cup broccoli florets
  • 1 medium carrot, julienned or sliced thin
  • ½ cup snap peas
  • ½ cup mushrooms, sliced

Seasonings and Oils

  • 2 tbsp olive oil (or avocado oil/butter)
  • Salt, to taste
  • Black pepper, to taste
  • 1 tsp lemon juice (optional)
  • 1 tsp balsamic vinegar or soy sauce (optional)

Optional Toppings

  • Toasted nuts
  • Seeds
  • Fresh herbs
  • Grated Parmesan

Instructions

  1. Heat the oil: Warm 2 tablespoons of olive oil or your preferred oil/butter in a large skillet over medium heat to prepare for sautéing.
  2. Sauté garlic and onion: Add the minced garlic and thinly sliced onion to the skillet and cook until fragrant and slightly translucent, releasing their aromas.
  3. Add the vegetables: Stir in the sliced bell pepper, zucchini half-moons, broccoli florets, julienned carrot, snap peas, and sliced mushrooms, mixing well to coat with the flavored oil.
  4. Cook vegetables: Continue to sauté the vegetables for 5 to 7 minutes, stirring occasionally, until they become tender yet retain a crisp texture to preserve freshness and nutrients.
  5. Season: Season the sautéed vegetables with salt and black pepper to taste. Add 1 teaspoon of lemon juice and either 1 teaspoon of balsamic vinegar or soy sauce for added depth of flavor, if desired.
  6. Serve: Transfer to a serving dish and top with optional toasted nuts, seeds, fresh herbs, or grated Parmesan cheese for extra texture and taste.

Notes

  • Feel free to substitute or add any favorite vegetables to suit your taste and seasonal availability.
  • Use avocado oil or butter as alternatives to olive oil if preferred.
  • Adjust seasoning to your liking, especially the optional lemon juice and vinegar for acidity balance.
  • This dish pairs well with grilled proteins or as a light vegetarian main with some grains added.
  • For a vegan option, omit Parmesan and use nutritional yeast if desired.

Find it online: https://mealoria.com/quick-healthy-vegetable-stir-fry-recipe/