Easy Vegan Stir-Fry Recipe: A Quick and Healthy Meal

Vegan stir-fry is a popular dish that can be prepared quickly with a variety of ingredients, making it an excellent choice for busy days or when you're looking to add some new flavors to your diet. This versatile recipe not only provides a satisfying meal but also serves as a great way to incorporate more vegetables into your daily intake. In this article, we will guide you through the steps of preparing an easy vegan stir-fry that can be enjoyed by both vegans and non-vegans alike.

The key ingredients for our recipe are a mix of colorful vegetables such as bell peppers, broccoli, carrots, and mushrooms along with tofu. These ingredients provide a delightful crunch and texture to the dish while delivering essential nutrients like vitamin C, fiber, and protein.

Ingredients

• 1 block firm tofu, cubed (or 400g of any other meat-free protein)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup broccoli florets
• 1 medium carrot, julienned
• 1 small onion, sliced
• 2 garlic cloves, minced
• 1 tablespoon of soy sauce (or tamari for gluten-free option)
• 2 tablespoons of vegetable oil (or olive oil if desired)
• Salt and pepper to taste
• Optional: 1 teaspoon of sesame seeds for garnish

Instructions

Step 1: Start by preparing all your ingredients. Slice the bell peppers, cut broccoli florets into smaller pieces if necessary, and julienne the carrot. Cube the tofu as well.

Step 2: Heat a wok or large skillet over medium heat. Add about two tablespoons of vegetable oil to get it hot but not smoking. Gently add the cubed tofu and stir-fry until golden brown on all sides. This should take around 5-7 minutes.

Step 3: Once your tofu is nicely cooked, remove it from the wok/skillet using a slotted spoon or tongs and set aside in a bowl. Keep your stove hot as you're going to add more ingredients shortly.

Step 4: Now, add another tablespoon of oil if needed for better browning. Add sliced onions followed by minced garlic cloves. Sauté until the onions turn translucent and fragrant.

Step 5: Next, add all the vegetables including bell peppers, carrots, broccoli florets, etc., into the wok/skillet. Stir-fry these vegetables for approximately 4-5 minutes or until they start to soften slightly. The exact time may vary depending on how firm you want your veggies.

Step 6: Return the tofu back to the skillet and mix well with the stir-fried vegetables. Season according to taste by adding soy sauce (or tamari), salt, and pepper. Let everything simmer together for about 2-3 minutes more until everything is nicely cooked through.

Step 7: Taste your dish and adjust seasoning if required; add more soy sauce or any other seasonings that you prefer. Once satisfied with the flavor, it's ready to be served.

Optional Garnishes

1. Garnish with sesame seeds for extra texture.
2. For an added burst of flavor and color, top your stir-fry with fresh cilantro leaves.

This simple yet delicious vegan stir-fry can be served hot straight from the wok/skillet. It pairs wonderfully well with steamed rice or noodles. If you're looking for something lighter, a side salad would complement this dish beautifully.

Cooking Time and Servings

Preparation time: 15 minutes Total cooking time: Approximately 30-40 minutes Servings: Serves approximately 4 people generously.

Vegan stir-fry is not only easy to make but also packed full of nutrients. It's a perfect choice for those who are looking for quick and healthy meal options. With just a few ingredients, you can create an array of flavors that will keep the entire family satisfied. So why wait? Try out this simple yet flavorful recipe today!