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Quick Veggie Stir Fry

Quick veggie stir fry is a simple, nutritious meal made with a variety of colorful vegetables sautéed together in a wok or large skillet with some oil, garlic, and often ginger. This dish originated from Chinese cuisine but has since been adapted by many cultures around the world. The beauty of this recipe lies in its versatility - you can use whatever vegetables are available to you, making it perfect for meal planning and reducing food waste.

A Delicious and Healthy Option​

With the rise of busy lifestyles and growing concerns about health and wellness, quick veggie stir fry has become a staple in many households. Not only is this dish incredibly easy to prepare, but it's also packed with vitamins, minerals, and antioxidants from a variety of vegetables. This recipe makes use of common ingredients like broccoli, carrots, bell peppers, onions, mushrooms, and snow peas, all of which are readily available at most supermarkets.

The Benefits of Stir Frying​

Stir-frying is an excellent way to prepare vegetables because it helps retain their nutrients while also making them more palatable. By quickly cooking the vegetables over high heat, we minimize the loss of water-soluble vitamins like vitamin C and B6. Additionally, stir-frying helps maintain the crisp texture of vegetables, which can be lost when they're boiled or steamed.

Ingredients​

  • 2 tablespoons vegetable oil (or more as needed)
  • 1 medium onion, sliced
  • 3 cloves garlic, minced
  • 1 medium ginger, grated
  • Assorted colorful vegetables (your choice) - for example:
    • 1 cup broccoli florets
    • 1/2 cup sliced carrots
    • 1 cup sliced bell peppers
    • 1/2 cup sliced mushrooms
    • 1 cup snow peas, whole
  • Salt and pepper to taste
  • Optional: soy sauce, oyster sauce (if using), or any other seasonings of your choice

Instructions​

  1. Heat the oil: In a large skillet or wok over medium-high heat, add vegetable oil.
  2. Sauté the aromatics: Once hot, sauté the minced garlic and grated ginger for about 30 seconds until fragrant. If you're using onion, add it in this step as well.
  3. Add the vegetables: Add your choice of vegetables, beginning with those that take longer to cook (like broccoli), followed by quicker-cooking ones like carrots and bell peppers. Stir-fry each set for about 2-3 minutes or until they start showing signs of browning.
  4. Snow peas last: Snow peas usually require the least cooking time among all vegetables; so, add them towards the end, just to wilt slightly. You want to keep their crunchiness intact.
  5. Season and serve: Once you're satisfied that your stir-fry is cooked as desired, season with salt and pepper. Taste and adjust if needed. Serve hot over rice or noodles.

Tips for Success​

  • Timing is key: The longer vegetables sit in the pan, the softer they'll become. Stir frequently to maintain their texture.
  • Don't overcrowd: Cook vegetables in batches if you need to; this ensures that each batch gets enough heat and attention without becoming mushy.
  • Customize: Stir-fry can accommodate a wide variety of vegetables based on your preferences and what's available. The key is finding the right balance of flavors.

By following these simple steps and tips, anyone can prepare an incredibly delicious and healthy quick veggie stir fry that suits their taste and dietary needs.