Vegetable Stir-Fry

Cooking time : 20min Veggie, Good Carb


A healthy and colorful vegetable stir-fry featuring different kinds of vegetables. The meal is especially suitable for all range of ages and differnt people with dietary requirements, including vegetarians.

Nutrition Information 1 serving230g
Calories 150-200 kcal
Protein 5-10g
Carbohydrates 15-20g
Dietary Fiber 3-5g
Sugars 5-7g
Fat 8-10g
Saturated Fat 1-2g
Iron 1-2mg
Sodium 800-1000mg


Ingredients

  • 2 cups of mixed vegetables (such as bell peppers, broccoli, carrots, snap peas, and mushrooms), sliced or chopped
  • 200 grams of firm tofu or your choice of protein (chicken, shrimp, or beef), cut into bite-sized pieces (optional)
  • 2 tablespoons of vegetable oil
  • 2 cloves of garlic, minced
  • 1-inch piece of ginger, grated
  • 1/4 cup of soy sauce
  • 1 tablespoon of oyster sauce (optional)
  • 1 tablespoon of cornstarch mixed with 2 tablespoons of water (for thickening the sauce)
  • 1 teaspoon of sugar
  • Freshly ground black pepper, to taste
  • Cooked rice or noodles, for serving

Instruction (How to cook)

Prepare the Sauce: In a small bowl, whisk together the soy sauce, oyster sauce (if using), cornstarch mixture, sugar, and a pinch of freshly ground black pepper. Set the sauce aside.
Cook the Protein (if using):Heat 1 tablespoon of vegetable oil in a large skillet or wok over high heat. If using tofu or meat, add it to the hot oil and stir-fry until it's cooked through and browned. Remove the protein from the skillet and set it aside.
Stir-Fry the Vegetables: Add the remaining 1 tablespoon of vegetable oil to the skillet. Add the minced garlic and grated ginger, and stir-fry for about 30 seconds until fragrant. Add the mixed vegetables to the skillet and stir-fry for 3-5 minutes, or until they are crisp-tender. You can adjust the cooking time based on your preference for the level of crunchiness.
Combine Protein and Sauce: If you cooked tofu or meat earlier, return it to the skillet with the cooked vegetables. Pour the prepared sauce over the tofu/meat and vegetables. Stir well to coat everything evenly.
Thicken the Sauce: Allow the sauce to simmer for a couple of minutes. It will thicken and become glossy. Continue stirring to ensure the sauce coats all the ingredients.
Serve: Serve the vegetable stir-fry hot over cooked rice or noodles. Garnish with additional black pepper or chopped green onions if desired.