Italian Stir Fry with Sprouts
Transform your weeknight dinners with this vibrant and flavorful Italian Stir Fry with Sprouts! Packed with wholesome vegetables like Brussels sprouts, bell peppers, zucchini, and cherry tomatoes, this quick and easy dish brings a Mediterranean twist to classic stir-fry. The magic happens with aromatic garlic, fragrant Italian seasoning, and a touch of crushed red pepper flakes for just the right amount of spice. The sautéed veggies are finished with a sprinkle of freshly grated Parmesan cheese and a garnish of basil leaves, adding richness and freshness to every bite. Ready in just 30 minutes, this versatile recipe works perfectly as a hearty side dish or a light vegetarian main course. Pair it with crusty bread or fluffy rice for a complete meal bursting with Italian flavor!
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Recipe Information
Ingredients
- 500 grams Brussels sprouts
- 1 medium Red bell pepper
- 1 medium Yellow bell pepper
- 1 medium Zucchini
- 1 medium Red onion
- 3 large Garlic cloves
- 200 grams Cherry tomatoes
- 3 tablespoons Olive oil
- 2 teaspoons Italian seasoning
- 0.5 teaspoons Crushed red pepper flakes
- 1 teaspoons Salt
- 0.5 teaspoons Black pepper
- 10 leaves Fresh basil leaves
- 50 grams Parmesan cheese
Instructions
Trim the ends of the Brussels sprouts and cut them in half lengthwise.
Slice the red and yellow bell peppers into thin strips.
Cut the zucchini into half-moon slices, approximately 1/4-inch thick.
Slice the red onion thinly.
Mince the garlic cloves finely.
Heat a large skillet or wok over medium-high heat and add 2 tablespoons of olive oil.
Add the Brussels sprouts to the skillet, cut side down, and cook for 5-6 minutes, stirring occasionally, until they are golden and tender but still slightly crisp.
Transfer the cooked Brussels sprouts to a plate and set aside.
Add the remaining 1 tablespoon of olive oil to the skillet, followed by the red onion and garlic. Sauté for 2-3 minutes until fragrant and slightly softened.
Stir in the bell peppers and zucchini. Cook for another 5-6 minutes, or until the vegetables are tender but still crisp.
Add the cherry tomatoes, Italian seasoning, crushed red pepper flakes, salt, and black pepper. Cook for 2 more minutes, allowing the tomatoes to soften slightly.
Return the cooked Brussels sprouts to the skillet and toss to combine with the other vegetables.
Remove the skillet from heat and sprinkle freshly grated Parmesan cheese over the stir fry.
Garnish with fresh basil leaves before serving.
Serve warm as a side dish, or pair with bread or rice for a complete meal.
Nutrition Facts
Calories |
1061 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.4 g | 75% | |
| Saturated Fat | 15.9 g | 80% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 44 mg | 15% | |
| Sodium | 4665 mg | 203% | |
| Total Carbohydrate | 104.4 g | 38% | |
| Dietary Fiber | 29.8 g | 106% | |
| Total Sugars | 40.4 g | ||
| Protein | 43.8 g | 88% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 754 mg | 58% | |
| Iron | 7.4 mg | 41% | |
| Potassium | 1846 mg | 39% | |
*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.
