Easiest Vegetable Stir-Fry
The Easiest Vegetable Stir-Fry is a quick, colorful, and healthy meal made with broccoli, carrots, mushrooms, and bell peppers. Flavored with garlic, ginger, and soy sauce, it’s ready in minutes. Add tofu, tempeh, or chicken for protein and serve over rice or noodles for a complete dish.
Equipment
- 1 Wok or large skillet
- 1 Cutting Board
- 1 Sharp knife
- 1 Mixing spoon or spatula (heatproof)
- Measuring spoons
- Serving bowls/plates
Ingredients
- Assorted vegetables: Broccoli, carrots, snow peas, mushrooms, bell peppers, Chopped Bell Peppers, Sliced Mushroom,
- 2 cloves Garlic minced
- 1 teaspoon Ginger minced
- 2 tablespoons Soy Sauce low-sodium recommended
- 1 tablespoon Cooking Oil (Sesame Oil) such as vegetable oil or Optional: sliced tofu, tempeh, or cooked chicken for added protein
- Cooked rice or noodles for serving
Instructions
- Prepare Ingredients: Wash, peel, and chop the vegetables into bite-sized pieces. Mince the garlic and ginger.
- Stir-Fry: In a wok or a large skillet, heat the cooking oil over medium-high heat. Add the minced garlic and ginger, and sauté for about 30 seconds until fragrant.
- Add Vegetables: Add the chopped vegetables to the wok. Stir-fry for 3-5 minutes until they start to become tender. If you're using protein (tofu, tempeh, or chicken), add it at this stage and cook until it's heated through.
- Soy Sauce: Pour the soy sauce over the vegetables and toss everything to combine. Continue to cook for an additional 2-3 minutes until the vegetables are cooked to your desired level of doneness. The sauce will help flavor the vegetables.
- Serve: Serve the stir-fried vegetables over cooked rice or noodles. You can garnish with additional chopped herbs, sesame seeds, or sliced green onions if desired.
Notes
Nutrient Information (Approximate values per serving):
Calories: Around 150-200 kcal (excluding rice/noodles and added protein)
Protein: Approximately 5-10g (varies based on added protein)
Fat: Approximately 7-10g
Carbohydrates: About 15-20g
Fiber: Roughly 4-6g
Sugar: Around 4-6g (naturally occurring sugars from vegetables)
Vitamins: Rich in various vitamins, including vitamins A and C from vegetables.
Calcium: Approximately 50mg (from vegetables)
Iron: Roughly 1.5mg (from vegetables) The cost per serving for the Easiest Vegetable Stir-Fry is approximately $2.00–$2.50 (without rice/noodles or added protein). 👉 If you include tofu, tempeh, or chicken, the cost may increase to around $3.00–$4.00 per serving depending on the protein choice.
Protein: Approximately 5-10g (varies based on added protein)
Fat: Approximately 7-10g
Carbohydrates: About 15-20g
Fiber: Roughly 4-6g
Sugar: Around 4-6g (naturally occurring sugars from vegetables)
Vitamins: Rich in various vitamins, including vitamins A and C from vegetables.
Calcium: Approximately 50mg (from vegetables)
Iron: Roughly 1.5mg (from vegetables) The cost per serving for the Easiest Vegetable Stir-Fry is approximately $2.00–$2.50 (without rice/noodles or added protein). 👉 If you include tofu, tempeh, or chicken, the cost may increase to around $3.00–$4.00 per serving depending on the protein choice.