In case you want a meal that is quick, vibrant, and nutritious and at the same time promotes digestion and satiety, then this High, Fiber Vegetable Stir Fry is exactly what you need! This nutrient, dense vegetable, filled meal is a great source of fiber, antioxidants, and plant, based nutrients, and it is all done in less than 20 minutes.
🥕 Why You’ll Love This Recipe
- 💪 Rich in fiber, Necessary for a healthy digestive system and regular digestion.
- 🌈 Bright & nutrient, dense, Both a delight for your eyes and a nutritious meal for your body.
- ⏱️ Simple & fast, Can be done in minutes for days when you don’t have time.
- 🥢 Adaptable, Can be used as a main meal or a healthy side.
🥬 Ingredients
🧺 For the Stir Fry:
- 1 tablespoon of olive oil or sesame oil
- 2 garlic cloves, minced
- 1 small onion, cut into slices
- 1 cup of broccoli florets
- 1 cup of bell peppers (mixture of colors), cut into slices
- 1 cup of carrots, julienned
- ½ cup of snap peas or green beans
- 1 cup of cabbage, shredded
- ½ cup of mushrooms, sliced
- ½ cup of baby corn (if you like)
- Salt and pepper as per your
🥣 For the Sauce:
- 2 tbsp low, sodium soy sauce (or tamari for gluten, free)
- 1 tbsp rice vinegar or lemon juice
- 1 tsp honey or maple syrup
- 1 tsp fresh ginger, grated
- ½ tsp chili flakes (optional)
- 1 tsp cornstarch mixed with 2 tbsp water (to thicken)
🍳 Instructions
- Prepare the veggies:
Each vegetable should be washed, and chopped. Make sure they are all chopped because stir, frying is very fast!
2. Make the sauce:
First, mix soy sauce, vinegar, honey, ginger, chili flakes, and cornstarch mixture in a small bowl, then whisk them together. Keep the sauce aside.
3. Heat the oil:
Heat olive oil in a large wok or pan over medium, high heat. Add minced garlic and sliced onion, and sauté for 1 minute or until the mixture is fragrant.
4. Add the veggies:
Carrots, broccoli, and bell peppers are to be thrown in the pan. Stir, fry for 3, 4 minutes or until they are slightly tender and still crisp.
5. Add remaining vegetables:
Additions to the vegetable mix are cabbage, mushrooms, and snap peas. Keep stirring for another 2, 3 minutes.
6. Add the sauce:
Drizzle the sauce that you made earlier over the veggies. Mix them up well and let them cook for 1, 2 minutes or until the sauce is a little thick and it is evenly coated with the vegetables.
7. Serve:
Sesame seeds or chopped spring onions, if you like, can be sprinkled over after turning off the heat. Brown rice, quinoa, or noodles can be used as a bed to serve the hot dish and make a complete meal.
🌿 Tips for Extra Flavor
- Add tofu, paneer, or tempeh for extra protein.
- Use ginger-garlic paste for a stronger flavor kick.
- For crunch, sprinkle some roasted nuts or seeds on top before serving.
🥗 Nutritional Benefits
This stir fry is packed with:
- Fiber, through the use of cabbage, broccoli, and carrots
- Antioxidants, from vibrant bell peppers and greens
- Good fats, made use of by olive or sesame oil
- Protein from plants, in case tofu or chickpeas are added.
🧘♀️ Final Thoughts
High, Fiber Vegetable Stir Fry is more than just a meal, it is an enjoyable way to provide your body with the indispensable nutrients. It has all the qualities of being a light, satisfying dish, and can be tailored to suit any taste and season. Give it a go today and experience the change in your energy and digestion!
