Heart-Healthy Broccoli Stir Fry
Bright, colorful, and packed with nutrients, this Heart-Healthy Broccoli Stir Fry is a quick and delicious way to savor your vegetables! Featuring a vibrant mix of crunchy broccoli, sweet red bell peppers, tender snow peas, and crisp carrots, this dish is stir-fried to perfection with the aromatic flavors of garlic and fresh ginger. A light, umami-rich sauce made with low-sodium soy sauce, toasted sesame oil, and rice vinegar ties everything together, while a sprinkle of sesame seeds and green onion adds the perfect finishing touch. Ready in just 30 minutes, this one-pan vegan recipe is low in sodium, full of fiber, and perfect for heart-conscious eaters looking for an easy, flavorful weeknight meal. Serve it as a standalone dish or pair it with brown rice or quinoa for a complete, wholesome dinner.
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Recipe Information
Ingredients
- 4 cups Broccoli florets
- 1 large Red bell pepper
- 1 large Carrot
- 1 cup Snow peas
- 3 cloves Garlic
- 1 inch piece Fresh ginger
- 3 tablespoons Low-sodium soy sauce
- 1 tablespoon Rice vinegar
- 1 teaspoon Toasted sesame oil
- 1 tablespoon Olive oil
- 1 tablespoon Sesame seeds
- 2 stalks Green onions
- 0.25 teaspoon Black pepper
Instructions
Wash all vegetables thoroughly under running water and pat dry.
Cut the broccoli into small, even-sized florets. Slice the red bell pepper into thin strips. Peel the carrot and cut it into thin rounds. Trim the ends of the snow peas and remove the strings if necessary.
Peel and finely mince the garlic cloves. Grate or finely chop the fresh ginger.
In a small bowl, mix together the low-sodium soy sauce, rice vinegar, and toasted sesame oil. Set aside.
Heat the olive oil in a large, non-stick frying pan or wok over medium-high heat.
Add the minced garlic and ginger to the pan and stir-fry for about 30 seconds, until fragrant.
Add the broccoli florets to the pan and stir-fry for 2 minutes.
Add the sliced carrot rounds and red bell pepper strips to the pan. Continue to stir-fry for another 3 minutes, or until the vegetables start to become tender but still vibrant and crisp.
Stir in the snow peas and cook for an additional 1–2 minutes.
Pour the soy sauce mixture over the vegetables and quickly toss everything to coat evenly.
Sprinkle the sesame seeds and black pepper over the stir fry and give a final toss.
Transfer the stir fry to a serving dish, garnish with finely sliced green onions, and serve immediately.
Nutrition Facts
Calories |
130 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.1 g | 8% | |
| Saturated Fat | 0.9 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 477 mg | 21% | |
| Total Carbohydrate | 14.9 g | 5% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 5.6 g | ||
| Protein | 6.3 g | 13% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 84 mg | 6% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 324 mg | 7% | |
*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.
