A veggie stir-fry is the ultimate quick and healthy meal, bursting with vibrant colors, fresh flavors, and loads of nutrients. Ready in just 15 minutes, this versatile dish lets you mix and match your favorite vegetables, creating a wholesome, low-carb meal that’s perfect for lunch or dinner. With a simple soy-based sauce and minimal prep, it’s a go-to option for busy days when you want something delicious and nourishing without the hassle!
Veggie Stir Fry
Course: Main DishCuisine: Asian-InspiredDifficulty: EasyServings
2
servingsPrep time
5
minutesCooking time
7
minutesCalories
180
kcalIngredients
1 tbsp sesame oil or olive oil
2 cups mixed vegetables (e.g., bell peppers, broccoli, snap peas, carrots, zucchini)
2 cloves garlic, minced
2 tbsp soy sauce or tamari (low-sodium, for gluten-free)
1 tsp grated ginger (optional)
1 cup cooked quinoa or brown rice (optional for serving)
Directions
- Heat a large skillet or wok over high heat and add the oil.
- Add garlic and ginger, cooking for 30 seconds until fragrant.
- Toss in vegetables and stir-fry for 5–7 minutes, keeping them crisp.
- Add soy sauce during the last minute of cooking, stirring well to coat.
- Serve alone or over a bed of quinoa or brown rice.
Notes
- Why It Works for a Healthy Diet: This stir-fry is a low-calorie, nutrient-dense dish packed with fiber, antioxidants, and vitamins. It has no added sugar, making it suitable for people with pre-diabetes or those following a low-GI diet.
