Healthy Vegetarian Stir-Fry: A Simple Yet Delicious Recipe

Looking for a healthy and quick meal option? Look no further than this vegetarian stir-fry recipe. This dish is packed with nutrients, easy to prepare, and can be customized according to your taste preferences. Whether you're looking for something simple for a weeknight dinner or want to impress guests at a casual gathering, this stir-fry fits the bill perfectly.

To make one serving of this dish, you will need approximately 15 minutes of active cooking time, but preparing all ingredients should take about 20-30 minutes. The total number of servings depends on how much you want to eat: typically, four to six servings can be made depending on portion sizes.

Ingredients

• 1 tablespoon olive oil or any preferred cooking oil
• 1 medium onion, sliced
• 2 cloves garlic, minced
• 2 cups mixed vegetables (broccoli florets, carrots, bell peppers)
• 1 cup firm tofu, cubed and lightly pressed to remove excess water
• 1/2 teaspoon salt or to taste
• 1 tablespoon soy sauce or tamari for gluten-free option
• 1 teaspoon sesame oil (optional but enhances flavor significantly)
• 1/4 cup chicken stock or vegetable broth (adjust as needed)

Cooking Instructions

1. In a large skillet or wok over medium heat, warm the olive oil until it shimmers. Add the sliced onions and cook them for about 5 minutes until they become translucent.
2. Stir in the minced garlic and sauté for another minute to release its aroma without burning.
3. Add all the cubed tofu into the skillet with the onions and garlic. Cook gently stirring occasionally until golden brown on both sides, around 7-8 minutes.
4. Now add the mixed vegetables (broccoli florets, carrots, bell peppers) along with soy sauce or tamari, chicken stock, sesame oil if using, and salt. Mix everything well so that flavors combine harmoniously.
5. Cover the pan partially to allow further cooking of veggies while retaining some moisture. Stir occasionally during this process which usually takes about 5 more minutes until vegetables are tender-crisp.
6. Taste for seasoning before serving hot directly from the pan onto plates or bowls.

Health Benefits and Nutritional Value

This stir-fry is not only delicious but also very nutritious. It provides a good amount of protein thanks to the tofu, along with essential vitamins like A and C found in carrots and bell peppers respectively. Broccoli contributes fiber and antioxidants which are beneficial for digestion and overall health maintenance.

Customization Tips

Feel free to customize this dish according to your dietary needs or preferences:

• Add more vegetables such as snow peas, snap peas, or zucchini if you wish.
• To add a bit of spice, include some chili flakes or crushed red pepper at the end when stirring in vegetables.
• For extra creaminess, blend half a cup of cashews into your sauce mixture right before adding it back to the main pan.

Serving Suggestions

This stir-fry pairs wonderfully well with steamed jasmine rice or quinoa for a complete meal. Alternatively, you can serve it alongside some noodles for a heartier dish.

Enjoy your homemade vegetarian stir-fry. It's quick to prepare, nutritious, and oh-so-tasty! Experiment with different vegetables and flavors until you find the perfect combination that suits your taste buds. Happy cooking!