ooking for a quick, nutritious, and delicious meal? Our Vegan Vegetable Stir-Fry is the perfect solution! This vibrant dish combines fresh vegetables like zucchini and carrots, sautéed in a savory soy sauce, and served over fluffy rice or quinoa. Ideal for busy weeknights, this recipe is not only easy to prepare but also packed with nutrients. Join our kitchen companion membership for more mouth-watering recipes!
Ingredients
For the Stir-Fry:
- 2 tablespoons olive oil
- 3 medium carrots, sliced
- 1 medium zucchini, sliced
- 1 bell pepper (red or yellow), sliced
- 1 cup broccoli florets
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon maple syrup (optional for sweetness)
- 1 teaspoon sesame oil (for finishing)
- Salt and pepper to taste
For Serving:
- 1 cup uncooked quinoa or rice (yields about 3 cups cooked)
Grocery List
- Olive oil
- Carrots
- Zucchini
- Bell pepper (red or yellow)
- Broccoli
- Garlic
- Fresh ginger
- Soy sauce or tamari
- Maple syrup (optional)
- Sesame oil
- Quinoa or rice
Cooking Instructions
- Prepare the Grains:
- Rinse 1 cup of quinoa under cold water. In a medium pot, combine quinoa with 2 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes until water is absorbed. Fluff with a fork.
- Sauté the Vegetables:
- Heat olive oil in a large skillet over medium-high heat.
- Add sliced carrots and cook for about 2 minutes.
- Add zucchini and bell pepper; stir-fry for another 3 minutes.
- Toss in broccoli florets and cook until all vegetables are tender but still crisp (about 3–4 minutes).
- Add Aromatics and Sauce:
- Add minced garlic and ginger to the pan; stir-fry for about 30 seconds until fragrant.
- Pour in soy sauce and maple syrup (if using). Stir well to coat the vegetables evenly.
- Finish Off:
- Drizzle sesame oil over the stir-fry before serving. Season with salt and pepper to taste.
- Serve:
- Serve the vegetable stir-fry over cooked quinoa or rice.
Cooking Time
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Nutritional Information (per serving)
Assuming this recipe serves five:
- Calories: Approximately 250 kcal per serving
- Quinoa (1/5 cup cooked) contributes about 50 kcal.
- Vegetables contribute approximately 100 kcal.
- Olive oil adds around 40 kcal.
- Soy sauce adds around 10 kcal.
- The remaining calories come from other ingredients.
Tips & Notes
- Vegetable Variations: Feel free to mix in your favorite veggies such as snap peas, mushrooms, or bok choy.
- Protein Boost: Add tofu or chickpeas for extra protein.
- Meal Prep: This stir-fry can be made ahead of time and stored in an airtight container in the fridge for up to three days.
This Vegan Vegetable Stir-Fry is not just a meal; it’s a celebration of colors and flavors that will delight your taste buds while nourishing your body. Enjoy this dish as part of a balanced diet, and don’t forget to join our kitchen companion membership for more delicious recipes!
