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Mixed Vegetable Stir Fry

by victor

Mixed Vegetable Stir Fry | ifoodblogger.com

My biggest challenge when cooking weekday dinners is coming up with a side dish. Often, I can have a great idea for a quick main dish but would have no clue as to what to make for a quick side dish. When stuck, my solution is a mixed vegetable stir fry. My favorite recipe is as healthy as it is delicious. Are you vegan, vegetarian, or simply on a keto, paleo or a low carb diet? Then this mixed vegetable stir fry recipe is for you too.

Mixed Vegetable Stir Fry | ifoodblogger.com

How is this mixed vegetable stir fry made?

The preparation process is super simple:

  1. Blanch vegetables in boiling water for 3 minutes.
  2. Drain and transfer to a wok.
  3. Stir fry for a couple of minutes with a little bit of fragrant sesame oil and garlic to give it flavor.

Why does this recipe work?

  • Quick blanching softens vegetables just a little but still leaves some desirable crunch. It also leaves most of the vitamins preserved.
  • Add a few drops of oil in the water and the vegetables will preserve their natural colors that won’t fade.
  • A quick stir fry with garlic and sesame oil gives the vegetables an mind-blowing aroma.
  • Hands-on time? Ten-fifteen minutes for prep and 5 minutes cooking time.

Mixed Vegetable Stir Fry | ifoodblogger.com

What vegetables to use?

My favorite vegetable to include in the stir fry are:

  • Cabbage
  • Broccoli
  • Carrots
  • Cauliflower
  • Green beans
  • Brussels sprouts

The choice of vegetables will often depend on what I have on hand. The list is by no means comprehensive and can be easily expanded to include many other great vegetables.

 

Mixed Vegetable Stir Fry | ifoodblogger.com

Mixed Vegetable Stir Fry

Simple, quick, healthy and delicious mixed vegetable stir fry for a busy weeknight dinner.
5 from 1 vote
Print Pin Rate
Course: Dinner
Cuisine: American
Keyword: healthy vegetable side dish, vegetable stir fry, vegetables
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Servings: 4 servings
Calories: 141kcal
Author: Victor

Ingredients

  • 1/2 cabbage
  • 1 broccoli head
  • 3 carrots
  • 2 garlic cloves (pressed or minced)
  • 1 Tbsp olive oil (for stir frying)
  • 1 tsp sesame oil (for flavoring)
  • Salt to taste
  • Black pepper to taste

Instructions

  • Start heating water in a large pot, filled about 2/3 of the way. Add a few drop of oil to the water, this will help the vegetables keep their bright colors.
  • Meanwhile, prepare the vegetables. Rinse the cabbage and cut into about 1-inch pieces. Peel the carrots and cut into 1/2-inch slices on the diagonal. Rinse the broccoli and cut into bite size florets. Set aside.
    Note: you can use any vegetables you like here. If you are on a keto diet, substitute carrots for cauliflower or green beans for example.
  • Once the water is boiling, carefully drop the vegetables in the pot, stir, and turn the heat all the way up to bring the water back to a boil. Let the vegetables blanch for 3 minutes. Transfer the vegetables to a colander and let drain.
  • Meanwhile, heat a large wok or a skillet with 1 tablespoon of olive oil over medium-high heat. You can use any other oil of choice, such as canola or sunflower oil.
  • Add minced garlic to the heated oil and saute for 20 seconds to release aroma. Add the vegetables and fry, constantly stirring for about 2 minutes. Season with salt and pepper to taste. Add sesame oil and continue stirring for another 20 seconds or so.
  • Remove from heat and serve immediately or keep warm until ready to serve.

Nutrition

Calories: 141kcal | Carbohydrates: 21g | Protein: 6g | Fat: 5g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 102mg | Potassium: 819mg | Fiber: 8g | Sugar: 8g | Vitamin A: 8700IU | Vitamin C: 180.3mg | Calcium: 135mg | Iron: 1.8mg

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