Heart-Healthy Stir Fry Veggies
Perfect for a quick and nutritious meal, our Heart-Healthy Stir Fry Veggies recipe is bursting with vibrant color, flavor, and wholesome goodness. Featuring a medley of crisp red bell peppers, broccoli florets, carrots, zucchini, and snap peas, this stir fry is light yet satisfying. Seasoned with a fragrant mix of garlic, fresh ginger, and a punchy low-sodium soy sauce or tamari dressing with lime juice, this dish is optimized for clean eating without compromising taste. The optional drizzle of sesame oil and sprinkle of toasted sesame seeds add a subtle nuttiness, while red pepper flakes deliver a hint of heat for those who like extra zing. Ready in just 25 minutes, this recipe is perfect for busy nights and pairs seamlessly with whole grains like brown rice or quinoa for a complete heart-healthy meal.
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Recipe Information
Ingredients
- 1 tablespoon Extra virgin olive oil
- 3 cloves Garlic, minced
- 1 teaspoon Fresh ginger, grated
- 1 Red bell pepper, sliced
- 2 cups Broccoli florets
- 1 cup Carrots, thinly sliced
- 1 Zucchini, sliced
- 1 cup Snap peas
- 2 tablespoons Low-sodium soy sauce or tamari (for gluten-free option)
- 1 tablespoon Lime juice
- 1 teaspoon Sesame oil (optional, for flavor)
- 1 tablespoon Toasted sesame seeds
- 0.5 teaspoon Crushed red pepper flakes (optional, for heat)
Instructions
Heat the olive oil in a large non-stick skillet or wok over medium heat.
Add the minced garlic and grated ginger to the skillet, stirring frequently, and cook for 1 minute until fragrant.
Add the sliced red bell pepper, broccoli florets, carrots, zucchini, and snap peas to the pan. Stir fry the vegetables for 5–7 minutes, stirring frequently, until they are tender but still crisp.
In a small bowl, whisk together the low-sodium soy sauce or tamari, lime juice, and sesame oil (if using). Pour this sauce over the vegetables in the skillet and stir to coat evenly.
Increase the heat slightly and continue to cook for another 1–2 minutes, allowing the sauce to slightly thicken and glaze the vegetables.
Remove the skillet from the heat. Sprinkle the stir fry with toasted sesame seeds and crushed red pepper flakes (if desired).
Serve immediately as a standalone dish or alongside brown rice, quinoa, or another whole grain of choice for a complete, heart-healthy meal.
Nutrition Facts
Calories |
482 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.2 g | 30% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1206 mg | 52% | |
| Total Carbohydrate | 57.9 g | 21% | |
| Dietary Fiber | 18.2 g | 65% | |
| Total Sugars | 24.0 g | ||
| Protein | 18.4 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 339 mg | 26% | |
| Iron | 7.9 mg | 44% | |
| Potassium | 1357 mg | 29% | |
*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.
