On Your Way to Five a Day Stir Fry
Elevate your dinner routine with the vibrant "On Your Way to Five a Day Stir Fry," a quick, veggie-packed dish that's as nutritious as it is delicious. Bursting with crisp, colorful vegetables like broccoli, red bell pepper, snap peas, and baby corn, this stir fry is seasoned with a fragrant mix of garlic, ginger, soy sauce, and sesame oil, creating a perfect balance of savory and aromatic flavors. Ready in just 25 minutes, it’s a convenient, healthy choice for busy weeknights. Serve this versatile dish over brown rice or noodles for a wholesome, plant-based meal, and top it with sesame seeds and spring onions for added crunch and a touch of elegance. Whether you're aiming to hit your daily veggie goal or craving a vibrant, fresh dinner, this stir fry delivers a satisfying burst of flavor and nourishment in every bite.
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Recipe Information
Ingredients
- 150 g broccoli florets
- 1 medium red bell pepper, sliced
- 1 medium carrot, julienned
- 100 g snap peas
- 100 g mushrooms, sliced
- 100 g baby corn, halved lengthwise
- 2 cloves garlic, minced
- 1 tbsp ginger, grated
- 3 tbsp soy sauce
- 2 tbsp sesame oil
- 1 tsp cornstarch
- 2 tbsp water
- 1 tbsp sunflower oil or neutral cooking oil
- 1 tbsp sesame seeds (optional, for garnish)
- 2 stalks spring onions, sliced (optional, for garnish)
- 250 g cooked brown rice or noodles (optional, for serving)
Instructions
Prepare all vegetables by washing, slicing, and chopping them as specified in the ingredients list.
In a small bowl, mix the soy sauce, sesame oil, and cornstarch with the water to create a smooth sauce. Set aside.
Heat the sunflower oil in a large wok or frying pan over medium-high heat.
Once the oil is hot, add the minced garlic and grated ginger. Stir-fry for 30 seconds until fragrant.
Add the broccoli, red bell pepper, carrot, snap peas, mushrooms, and baby corn to the pan. Stir-fry for 4-5 minutes, stirring constantly, until the vegetables are bright and slightly tender but still crisp.
Reduce the heat to medium and pour in the prepared sauce. Stir well to coat all the vegetables evenly.
Cook for an additional 2-3 minutes, stirring frequently, until the sauce slightly thickens and everything is heated through.
Remove the stir-fry from the heat and transfer it to serving plates or bowls.
Garnish with sesame seeds and sliced spring onions, if desired, and serve with cooked brown rice or noodles for a complete meal.
Nutrition Facts
Calories |
238 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.4 g | 16% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 464 mg | 20% | |
| Total Carbohydrate | 27.4 g | 10% | |
| Dietary Fiber | 5.3 g | 19% | |
| Total Sugars | 5.3 g | ||
| Protein | 6.6 g | 13% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 72 mg | 6% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 357 mg | 8% | |
*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.
