A vegetable stir-fry can be prepared in one of the most flexible and flavorful manners by simply cooking different vegetables in a hot, oil-soaked pan. This creation of Asian food origin, though simple and quick to make, easily qualifies among the top foods for busy weeknights.The vegetables, hence, are usually stir-fried at high heat to preserve the crispiness and most of the nutrients. Added flavor is brought out in this type of dish when a savory sauce is combined with soy sauce, garlic, and ginger.The veggie stir-fry is such a healthy and highly customizable meal if taken by itself or served over a bed of rice or noodles. The truth is, it really does not have any limit since variations and combinations of fresh produce may be added in this dish.
Ingredients
Noodles:
1 pound thin spaghetti
Sesame oil, for drizzling
Low-sodium soy sauce, for drizzling
Stir-Fry:
1/2 cup low-sodium soy sauce, plus more if needed
2 tablespoons sherry or low-sodium vegetable broth
2 tablespoons packed brown sugar
2 tablespoons cornstarch
2 tablespoons sriracha (more or less to taste)
1 tablespoon minced fresh ginger
3 tablespoons peanut oil
1 yellow onion, cut into large chunks
1 red bell pepper, cut into large chunks
1 yellow bell pepper, cut into large chunks
2 cloves garlic, minced
2 medium zucchinis, cut into large wedges
One 15-ounce can baby corn, drained, corn halved crosswise
1 head broccoli, cut into florets
Sesame seeds, for serving
2 green onions, sliced
Directions:
Firstly for the spaghetti, boil some water in a pot and add them in according to the procedure on the package. Boil it and drain the noodle. In a big bowl, add a little bit of sesame oil and a little bit of soy sauce in it. Mix up.
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For stir-frying: While the noodles cook, in a bowl, mix soy sauce, sherry, brown sugar, cornstarch, sariracha, and ginger. Keep it aside.
Now, heat peanut oil in a large pan over medium-high flame. Add the onions and capsicum; sauté for 2 to 3 minutes, stirring sometimes. Then add garlic and fry for another 30 seconds to 1 minute, stirring constantly. Now add zucchini and fry it for 2 minutes. After this, add baby corn and broccoli and cook for another 2 minutes.
When the vegetables are still a little hard, add the prepared sauce.Mix the vegetables with the sauce and cook until the sauce thickens, about 1-2 minutes. If you want a little wetter sauce, add 1/4 to 1/2 cup of hot water and sprinkle a little more soy sauce over it.
Then serve the stir-fry on the noodles and sprinkle some sesame seeds and chopped green onions on top.
nutritional benefits
Rich in Vitamins and Minerals
The major vegetables used in stir-frying are bell peppers, broccoli, and carrots. These are, nutritionally, very rich in important components such as vitamins A, C, and K, and have good amounts of minerals like potassium and magnesium.All these nutrients will play their role in improving health and boosting immunity.
High in Fiber
Vegetables are rich in fiber, which is good for health in the digestive system, allowing stool to pass out regularly and hence avoiding constipation. It also helps in maintaining a healthy weight by controlling the sugar content in blood.
Antioxidant Activity
Most of the vegetables commonly used in stir-fry are great sources of flavonoids and carotenoids. These phytochemicals participate in combating oxidative stress and reduce inflammation manifesting in chronic diseases such as heart diseases and cancers.
Low in Calories and Fat
Veggie stir-fries always have very few calories; they hold a minute amount of fat, especially saturated ones, and are great for keeping a healthy weight and cardiovascular system.
Good Source of Plant-Based Protein
Some ingredients that are high in protein, such as tofu or edamame, can be added to veggie stir-fries, which become an excellent source of plant-based protein. This is ideal for vegetarians and even vegans.
Keeps Your Heart Healthy
Veggie stir-fries are very health-promoting: it consists of lots of vegetables with healthy oils, like sesame or peanut oil, and can be said to really promote cardiovascular health. Bits of that can control and support normal cardiac work through levels of cholesterol in the system.
What is a vegetable stir-fry?
Veggie stir-fry is a quick and healthy meal of dry-heat cooking different mixed vegetables in an extremely hot pan with some oil and seasonings.
What vegetables can stir-fry?
Common stir-fry vegetables are bell peppers, broccoli, carrots, snap peas, zucchini, and mushrooms.
Can you add protein to veggie stir-fry?
Yes, you can add available protein sources like tofu, tempeh, chicken, or even shrimp to make the vegetable stir-fry more nutritious.
Conclusion
This will summarize it all: veggie stir-fry, a most delightful dish, full of fresh flavors and color textures from the veggies that blend well with quick and easy preparation. What is nice about this dish is its versatility, allowing endless variations to accommodate all dietary tastes and preferences. As a main course or when served with rice or noodles, vegetable stir-fry offers not just a healthy meal but a way to healthy living. The key to a good stir-fry is using high-quality ingredients and balancing flavors. More than a culinary masterpiece, it’s a consummate health food.