A vegetable stir fry is a very simple and quick meal that tastes great. It can be healthy if you use good ingredients as this recipe does. Feel free to substitute the vegetables you like best.
Vegetable Stir Fry Ingredients:
Broccoli is packed full of health benefits for you. It is helpful for the heart, reduces the risk of cancer, and is good for blood sugar control for diabetics. It is high in fiber, protein, and detoxifying phytochemicals, and one cup of cooked broccoli only has 31 calories and no fat. Broccoli is one of the many alkaline-forming foods that help prevent cellular damage to the eyes and may even slow the aging process. A vegetable stir fry just would not be the same without broccoli.
Carrots – forget about Vitamin A pills. With this orange crunchy superfood, you get Vitamin A and a host of other powerful health benefits including beautiful skin, cancer prevention, and anti-aging. A colorful vegetable stir fry is always appealing and carrots add that orange and a delicious crunch.
WHO recognizes that Onions help relieve symptoms such as coughs, congestion asthma, and respiratory infections. Onions are full of protective phytonutrients, vitamins, trace minerals, quercetin (an important flavonoid), chromium, and unique anti-inflammatory nutrients. a vegetable stir fry would not be the same without tasty onions sautéed to add flavour.
Many people think green peas are just a poor man’s meat or a cheap restaurant side-dish that puts ‘green’ on your plate. However, peas are really little powerhouses of nutrition that are a boon for your health and the whole planet. I love adding fresh peas to vegetable stir fry.
Red pepper is my favourite; I think that is because it is sweeter. The peppers have 2 times as much vitamin C as oranges; red and yellow peppers have 4 times as much. Red pepper adds color and sweetness to this vegetable stir fry.
I love Zucchini; it is one of my favourite vegetables. It is sweet, easy, and quick to cook and they are antioxidant-rich and low in calories and a great addition to a vegetable stir fry.
Spinach was a superfood even before there was the term superfood. I’m referring of course to Popeye the Sailor Man. One can of the green stuff and he turned into muscle popping tornado of energy. Even without Popeye’s recommendation, spinach contains more nutrients per calorie than any other food on the earth and adds nutrition to this vegetable stir fry. It is loaded with vitamins like A, K, D, and E and a host of trace minerals and is a good source of omega 3 fatty acids.
Almond oil has a high smoke point making it great for stir-frying and sautéing this vegetable stir fry. It is good for High Heat Up To 460F. What I like about it is that it has a light, clean flavor that does not alter the taste of the foods I am using it to cook with.
To get the most health benefits from Garlic, let it sit for a minimum of 5 minutes, after cutting and before eating or cooking. Waiting for 5 – 10 minutes allows the health-promoting allicin to form. When you let it sit, allicin is formed and this is worth the wait. Add some garlic to your soups, stews, and salad dressing recipes to lower high cholesterol. Sometimes it is easier to use some Organic Freeze Dried Garlic so no chopping and peeling and it can be quickly added to a vegetable stir fry.
Ginger is a wonderful herb superfood full of health benefits. Spicy aromatic ginger adds a unique flavour to this vegetable stir fry as well as many other meals and beverages. The many wonderful health benefits of ginger also cause the cells of my body to glow with gratitude. Chinese medicine and Indian Ayurvedic medicine have used ginger to help cure and prevent health problems for thousands of years.
Bragg Liquid Aminos
Bragg Liquid Aminos is a Certified NON-GMO liquid protein concentrate, derived from healthy soybeans that adds a great flavour to this vegetable stir fry and also replaces the need to add salt.
Ingredients: Bragg Liquid Aminos are made from health-giving, NON-GMO soybeans and purified water. They are an excellent, healthy, gourmet replacement for Tamari and Soy Sauce. Not fermented or heated and Gluten-Free. Bragg’s has a small amount of naturally occurring sodium. No table salt is added. If less sodium is desired, use a 6 oz. Bragg’s spray bottle and dilute with 1/3 distilled water or to taste and then either add in or spray on food.
Tamari is a premium form of Japanese soy sauce made with just fermented soybeans. Made with 100% whole soybeans and no wheat, Ohsawa Organic Tamari is an excellent choice for those who are wheat-sensitive and for adding a salty flavour to this vegetable stir fry.
Time to make your healthy vegetable stir fry.
Vegetable Stir Fry
- 1 onion
- 1 zucchini
- 1 carrot
- 1-3 tsp Braggs or tamari
- 1 cup broccoli florets
- Handful fresh snap peas or 2 handfuls of spinach
- 1/2 red bell pepper
- 1/2 Tbsp almond oil
- 1-4 cloves garlic
- fresh ginger
- Peel the onion and cut the onion in half and slice it.
- Slice the zucchini into 1/2 inch rounds and then cut into half-moon shapes
- Slice the carrot and red bell pepper.
- Chop the garlic.
- Grate as much ginger as you like.
- Heat the almond oil in a frying pan over low heat.
- Add the garlic and onion to the pan, quick sauté for a few minutes.
- Add the zucchini, carrot, and ginger, sauté a few minutes more, or until the carrot brightens in color.
- Add the broccoli and continue to sauté for 5 minutes, or until the broccoli begins to turn a bright green color.
- Add the Braggs, pea pods, and or spinach and stir in.
- Cover the pan with a lid.
- Turn off the heat and let the pan stand for a few minutes till the spinach is wilted
- Serve your vegetable stir fry with brown rice, quinoa, or millet.
Note: This vegetable stir fry is just one of the recipes specific for the Weight Loss BootCamp. Check it out!
I hope you enjoyed this healthy vegetable stir fry.
More healthy vegetable recipes for dinner to try:
Vegan Chili Recipe Full of Vegetables That Easy To Make and So Yummy – This is my very tasty vegan chili recipe which is always enjoyed whenever I serve it. It is full of delicious superfoods so it is very healthy. Also, it is vegan and gluten-free too.
Leeks with Carrots and Ginger – Leeks and carrots are for sure favourite vegetables in my kitchen. Pairing them with yummy ginger and garlic makes a very refreshing delicious addition to a meal. Also, all these ingredients are very nutritious for you too.
White White Bean Vegetable Stew Recipe To Make For a Healthy, Tasty Dinner – This white bean vegetable stew is a delicious, healthy vegan protein meal filled with vegetables. The stew is high in potassium for those of you who need a boost in that area. Also, half a cup of white beans is loaded with close to 100 mg of calcium.
Braised Radishes with Dill – These braised radishes are tasty with the peppery taste of the radishes balanced by tangy cider vinegar, coconut oil, and dill weed making a delicious addition to any meal.
Carrots with Arame – This is a great addition to any meal especially if you like ginger and carrots.