Heart-Healthy Stir-Fried Mixed Vegetables
Transform your weeknight dinners with this vibrant and nutrient-packed Heart-Healthy Stir-Fried Mixed Vegetables recipe. Loaded with crisp-tender broccoli florets, julienned carrots and red bell peppers, zucchini slices, and juicy snap peas, this dish is both a feast for the eyes and a boon for your health. Infused with the bold flavors of fresh garlic, ginger, and a light, savory sauce made from low-sodium soy sauce and sesame oil, this stir-fry strikes the perfect balance between flavor and wellness. Ready in just 25 minutes, it’s an ideal choice for busy families seeking heart-healthy options without compromising on taste. Serve this delectable vegetable medley as a standalone dish or pair it with wholesome sides like quinoa or brown rice for a complete, guilt-free meal everyone will love.
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Recipe Information
Ingredients
- 2 cups Broccoli florets
- 1 large, julienned Carrot
- 1 medium, julienned Red bell pepper
- 1 small, sliced Zucchini
- 1 cup Snap peas
- 4 cloves, minced Garlic
- 1 teaspoon, grated Fresh ginger
- 2 tablespoons Low-sodium soy sauce
- 1 teaspoon Sesame oil
- 1 tablespoon Olive oil
- 1 teaspoon Cornstarch
- 2 tablespoons Water
- 1 teaspoon, optional for garnish Sesame seeds
Instructions
Wash and prepare all the vegetables: cut broccoli into small florets, julienne the carrot and red bell pepper, slice the zucchini, and trim the snap peas if needed.
In a small bowl, mix the low-sodium soy sauce, sesame oil, cornstarch, and water to form a sauce. Set aside.
Heat the olive oil in a large non-stick skillet or wok over medium-high heat.
Add the minced garlic and grated ginger to the skillet, stirring constantly for about 30 seconds until fragrant.
Add the broccoli, carrot, and red bell pepper to the skillet. Stir-fry for 3-4 minutes, allowing the vegetables to begin softening while keeping their crispness.
Add the zucchini and snap peas to the skillet. Continue to stir-fry for another 2-3 minutes until all the vegetables are tender-crisp.
Pour the sauce over the vegetables, stirring well to coat them evenly. Allow the sauce to thicken slightly, about 1-2 minutes.
Remove from heat and transfer the stir-fried vegetables to serving plates or a bowl.
Sprinkle sesame seeds on top as an optional garnish before serving.
Enjoy this heart-healthy, nutritious stir-fry as a standalone dish or pair it with brown rice or quinoa for a more filling meal.
Nutrition Facts
Calories |
540 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.7 g | 39% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 8.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2530 mg | 110% | |
| Total Carbohydrate | 52.4 g | 19% | |
| Dietary Fiber | 14.8 g | 53% | |
| Total Sugars | 25.1 g | ||
| Protein | 18.8 g | 38% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 238 mg | 18% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 813 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
