Quick and Nutritious Veggie Stir-Fry Recipe

Name: Quick and Nutritious Veggie Stir-Fry Recipe
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Ingredients: 1 tablespoon vegetable oil; 2 cloves garlic (minced); 1 inch ginger (minced); 1 bell pepper (sliced); 1 cup broccoli florets; 1 carrot (sliced); 1 zucchini (sliced); 200 g tofu (cubed, or shrimp); 2 tablespoons soy sauce; 1 tablespoon oyster sauce (optional); 1 teaspoon sesame oil; Sesame seeds ( for garnish)

Enjoy a healthy and flavorful stir-fry with fresh vegetables and your choice of tofu or shrimp. Perfect for a quick dinner after a long day.

Hannah Lee

|October 6, 2024

A white plate with a dish consisting of cooked shrimp, tofu, broccoli, carrots, and green beans is placed on a light grey surface—an ideal Nutritious Recipe for a quick meal.

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A quick and nutritious plate of mixed vegetables, tofu, and shrimp with a fork, accompanied by small bowls of chopped green onions and yellow sauce, and a white napkin on the side. Perfect for a veggie stir-fry lover!

Quick and Nutritious Veggie Stir-Fry Recipe

Hannah Lee

A quick and nutritious dinner stir-fry loaded with fresh vegetables, tofu, or shrimp, and flavored with soy sauce.

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Prep Time 15

Cook Time 10

Total Time 25

Meal Type Dinner

Cuisine Asian

Servings

Calories 247 kcal

Difficulty Easy

Ingredient Cost $11

Shopping Cost$34

Equipment

Wok or large skillet
Spatula

Ingredients

1 tablespoon vegetable oil
2 cloves garlic minced
1 inch ginger minced
1 bell pepper sliced
1 cup broccoli florets
1 carrot sliced
1 zucchini sliced
200 g tofu cubed, or shrimp
2 tablespoons soy sauce
1 tablespoon oyster sauce optional
1 teaspoon sesame oil
Sesame seeds for garnish

Instructions

Prepare the Ingredients:

Slice all vegetables and protein.
1 bell pepper, 1 carrot, 1 zucchini

Cook the Stir-Fry:

Heat vegetable oil in a wok or large skillet over medium-high heat. Add garlic and ginger, sauté until fragrant.
1 tablespoon vegetable oil, 2 cloves garlic, 1 inch ginger
Add tofu or shrimp and cook until browned and cooked through. Remove and set aside.
200 g tofu
In the same wok, add more oil if needed. Add bell pepper, broccoli, carrot, and zucchini. Stir-fry until tender but still crisp.
1 cup broccoli florets
Return the tofu or shrimp to the wok. Add soy sauce, oyster sauce (if using), and sesame oil. Stir to combine and heat through.
2 tablespoons soy sauce, 1 tablespoon oyster sauce, 1 teaspoon sesame oil

Serve:

Garnish with sesame seeds and serve hot.
Sesame seeds

Notes

Use any vegetables you have on hand.
Adjust the seasoning to taste.

Nutrition

Calories: 247kcalCarbohydrates: 19gProtein: 15gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 8gMonounsaturated Fat: 4gTrans Fat: 0.04gSodium: 1321mgPotassium: 701mgFiber: 5gSugar: 8gVitamin A: 7454IUVitamin C: 140mgCalcium: 190mgIron: 3mg

Keyword Healthy Dinner, Quick Meal, Shrimp, Stir-fry, Tofu

Ingredient Costs: Cost of Recipe by Ingredient Measurements

Shopping Costs: Cost of Recipe with Brand New Ingredient Purchases

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A veggie stir-fry with tofu or shrimp is a quick and nutritious dinner option that offers a delightful balance of flavors and textures. This dish is easy to prepare, making it perfect for busy evenings. Packed with fresh vegetables such as bell peppers, broccoli, and snap peas, it provides a vibrant array of colors and essential nutrients. The addition of tofu or shrimp adds a healthy dose of protein, making the meal satisfying and energizing. Stir-frying allows the ingredients to retain their crispness while developing a delicious flavor profile, especially when enhanced with soy sauce or garlic. This versatile dish can be customized with your favorite vegetables and seasonings, making it a go-to choice for those seeking a wholesome and flavorful meal that supports recovery and readiness for the next day's activities.

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