Hump Day Vegetables
Brighten up the middle of your week with "Hump Day Vegetables," a quick and healthy vegetable stir-fry bursting with color, crunch, and flavor. This dish brings together tender broccoli florets, sweet carrots, vibrant red bell pepper, and fresh zucchini, all coated in a tangy-sweet soy sauce glaze made with a hint of honey and lemon juice. Infused with the aroma of sautéed garlic and finished with a sprinkle of toasted sesame seeds and fresh parsley, it’s a light, low-effort meal that’s perfect for busy weeknights. Ready in just 25 minutes, this versatile recipe can be served as a standalone vegetarian main over rice or quinoa or as a nutrient-packed side dish. Ideal for those craving quick, wholesome, and flavorful dinner options, this recipe proves that eating healthy can be simple and delicious!
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Recipe Information
Ingredients
- 2 cups broccoli florets
- 2 medium carrots
- 1 medium red bell pepper
- 1 medium zucchini
- 2 tablespoons olive oil
- 2 large garlic cloves
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon lemon juice
- 1 teaspoon honey
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon toasted sesame seeds
- 2 tablespoons fresh parsley
Instructions
Wash and prep all vegetables. Cut the broccoli into bite-sized florets, slice the carrots into thin rounds, dice the red bell pepper into strips, and slice the zucchini into half-moons.
Mince the garlic cloves finely and set aside.
In a small bowl, whisk together the soy sauce, lemon juice, honey, salt, and black pepper. Set the sauce aside.
Heat a large skillet or wok over medium-high heat and add the olive oil.
Once the oil is hot, add the garlic and sauté for 30 seconds until fragrant.
Add the carrots to the skillet and cook for 2–3 minutes, stirring frequently.
Add the broccoli to the skillet and cook for another 3 minutes.
Add the red bell pepper and zucchini to the skillet and cook for 3–5 minutes, stirring occasionally, until the vegetables are tender but still crisp.
Pour the sauce over the vegetables and toss everything well to coat evenly. Cook for 1–2 more minutes to let the flavors meld.
Remove the skillet from heat and sprinkle the vegetables with toasted sesame seeds and freshly chopped parsley.
Serve immediately as a side dish, or enjoy it over rice or quinoa as a light main course.
Nutrition Facts
Calories |
562 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.8 g | 42% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4200 mg | 183% | |
| Total Carbohydrate | 58.0 g | 21% | |
| Dietary Fiber | 13.8 g | 49% | |
| Total Sugars | 32.4 g | ||
| Protein | 17.2 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 267 mg | 21% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 1268 mg | 27% | |
*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.
