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Healthy Vegetable Stir Fry Recipe: Easy Meals for Busy Weeknights

In today’s fast-paced world, preparing a wholesome meal after a long day can feel like an overwhelming task. However, with a simple yet delicious vegetable stir fry, you can whip up a nutritious dinner in under 30 minutes. Packed with vibrant vegetables and flavour, this recipe is not only healthy but also incredibly versatile. Let’s explore how to create a delightful vegetable stir fry that will satisfy both your taste buds and your busy schedule.

Why Choose Stir Fry?

Stir frying is one of the quickest and healthiest cooking methods. It allows vegetables to retain their nutrients while still achieving that satisfying crunch. Moreover, it’s an excellent way to use up any leftovers in your fridge, making it both an economical and sustainable choice. This recipe can be easily customised based on the vegetables you have on hand, your dietary preferences, or the season.

Ingredients

For a basic vegetable stir fry, gather the following ingredients. Feel free to adjust quantities according to your serving needs:

• Vegetables (choose a combination of your favourites):

  • 1 bell pepper (red, yellow, or green), sliced
  • 1 courgette, sliced
  • 1 carrot, julienned
  • 100g broccoli florets
  • 100g sugar snap peas or snow peas
  • 3-4 spring onions, chopped
  • 1 clove garlic, minced
  • 1 teaspoon ginger, grated (optional)

• Sauce:

  • 3 tablespoons soy sauce or tamari (for gluten-free)
  • 1 tablespoon oyster sauce (or a vegetarian alternative)
  • 1 tablespoon sesame oil
  • 1 teaspoon cornstarch mixed with 2 tablespoons water (to thicken)
• To Serve:
  • Cooked rice or noodles
  • Sesame seeds (for garnish)
  • Fresh coriander (optional)

Instructions

1. Prep Your Ingredients: Before you start cooking, ensure all your vegetables are washed, peeled, and sliced. This will make the cooking process much smoother and quicker.

2. Heat the Wok: Place a wok or large frying pan over high heat. Add the sesame oil and allow it to heat up until it shimmers.

3. Stir Fry the Vegetables: Add the minced garlic and grated ginger, stirring swiftly for about 30 seconds until fragrant. Then, throw in the harder vegetables first, such as carrots and broccoli. Stir fry for about 3 to 4 minutes until they start to soften.

4. Add the Rest: Next, add the bell pepper, courgette, and peas. Stir fry for another 3 minutes, ensuring the vegetables remain crisp and vibrant.

5. Add the Sauce: Pour in the soy sauce and oyster sauce. Stir well to ensure the vegetables are evenly coated. If you prefer a thicker sauce, add the cornstarch mixture and stir until the sauce has thickened to your liking.

6. Final Touches: Once the vegetables are cooked but still bright and tender, remove the stir fry from the heat. Toss in the chopped spring onions for a fresh crunch.

7. Serve: Plate your vegetable stir fry over a bed of cooked rice or noodles. Drizzle a little extra sesame oil on top if desired and sprinkle with sesame seeds and fresh coriander to elevate the dish.

Tips for Customisation

• Add Protein: For a more filling meal, consider adding some protein. Tofu, chickpeas, or your choice of meat can easily be included. Simply cook the protein first, remove it from the pan, and add it back in with the sauce.

• Experiment with Flavours: Vary the sauces to your taste. Adding a splash of rice vinegar or some chilli flakes can provide a nice kick.

• Seasonal Choices: Adapt your vegetable selection according to what’s in season or what you have available. Seasonal produce often offers the best flavours and nutrients.

Conclusion

A healthy vegetable stir fry is the perfect solution for busy weeknights. Quick, wholesome, and adaptable, this recipe offers a delicious way to incorporate more vegetables into your diet while saving time in the kitchen. Whether you are cooking for yourself or for a family, this stir fry is sure to become a staple in your weeknight repertoire. Enjoy the vibrant colours, fresh flavours, and the joy of eating healthy without the hassle!