Heart-Healthy Zucchini Stir Fry
Discover the vibrant flavors of the Heart-Healthy Zucchini Stir Fry, a quick and wholesome meal that’s bursting with colorful veggies and enticing aromatics. With crisp zucchini, sweet bell peppers, and nutrient-packed carrot, this stir fry is lightly seasoned with low-sodium soy sauce, fresh ginger, and a splash of tangy lemon juice for a flavorful, guilt-free feast. Ready in just 20 minutes, it’s perfect for busy weeknights without sacrificing nutrition or taste. Garnished with sesame seeds for added texture, this dish shines on its own or pairs beautifully with brown rice or quinoa for a complete, heart-smart meal. Packed with fiber, antioxidants, and heart-healthy ingredients, this stir fry delivers wellness in every bite.
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Recipe Information
Ingredients
- 2 medium-sized zucchini
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 large carrot
- 1 medium-sized red onion
- 2 cloves garlic
- 1 tablespoon olive oil
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon (grated) fresh ginger
- 1 tablespoon lemon juice
- 0.5 teaspoon black pepper
- 1 teaspoon sesame seeds
- 2 cups optional cooked brown rice or quinoa
Instructions
Wash and dry the zucchini, bell peppers, and carrot. Cut the zucchini into half-moons, the bell peppers into strips, and the carrot into thin matchsticks.
Peel and thinly slice the red onion. Mince the garlic cloves and grate the ginger.
Heat a large non-stick skillet or wok over medium-high heat, then add the olive oil.
Once the oil is hot, add the onion and garlic. Sauté for 2 minutes until fragrant and slightly softened.
Add the zucchini, carrot, and bell peppers to the skillet. Stir well to combine and cook for 4-5 minutes, stirring occasionally, until the vegetables are tender but still crisp.
Stir in the grated ginger, low-sodium soy sauce, and black pepper. Cook for another 2 minutes, ensuring the sauce coats the vegetables evenly.
Remove the skillet from the heat and stir in the lemon juice for a fresh, tangy finish.
Sprinkle sesame seeds over the stir fry before serving.
Serve the stir fry as is, or over cooked brown rice or quinoa for a heartier meal.
Nutrition Facts
Calories |
955 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.8 g | 28% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4808 mg | 209% | |
| Total Carbohydrate | 172.0 g | 63% | |
| Dietary Fiber | 21.0 g | 75% | |
| Total Sugars | 41.8 g | ||
| Protein | 24.3 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 165 mg | 13% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 2296 mg | 49% | |
*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.
