Summer time means loads of fresh vegetables and that makes me happy. Today’s recipe is a quick under 30 minute meal for a meatless night, or a great side dish to your grilled meats. There are really no rules about ingredients in my recipe so if you don’t like carrots, leave it out. Not a fan of broccoli, substitute asparagus. As I always say, make this recipe your own. Today I’m using a small head of broccoli, carrots, green beans, red onion, colorful bell peppers, and mushrooms. A cup of chopped raw broccoli will yield 2.6 grams of protein, while a cup of cooked broccoli contains about 1.9 grams. Broccoli deserves its reputation as a “superfood” because it’s high in fiber, folates, vitamin C, vitamin K and potassium. Flash sauté them for just a few minutes. Combined with the other ingredients they make a sassy stir-fried vegan/vegetarian dish. Serve with brown rice or over pasta. For added protein, add 1/2 cup cooked legumes, raw cashews or walnuts, tofu, or other protein.
Group the veggies by the amount of time they take to cook. Start your cooking first with the dense vegetables that take longer to cook such as onion and bell pepper. Add the light cookers last and mushrooms fall in the middle of the sequence. Broccoli placement depends if you prefer it crisp or softer. Obviously, the softer you want it, the longer it cooks.
Ginger Garlic Vegetable Stir Fry
Use organic when available. Serves 4
Ginger Garlic Vegetable Stir Fry
Ingredients
Sauce
- 2 tsp sesame oil
- 1/2 cup vegetable stock or water
- 1 tbsp grated or minced fresh ginger
- 2 cloves garlic, minced
- 1/4 cup tamari or low sodium soy sauce
- 1 tbsp rice vinegar
- 1 tbsp maple syrup or honey
- 1 tbsp corn starch
- Optional for spicy sauce 1/4 tsp of crushed red pepper flakes or to taste
Stir Fry
- 2 tbsp olive oil
- 3/4 cup sliced carrots
- 1/2 cup halved fresh green beans
- 1/2 cup snow peas
- 1/2 cup sliced red onion
- 1 small head broccoli, cut into florets
- 1/2 medium bell pepper red thinly sliced
- 1 cup sliced fresh mushrooms (3 oz)
- 1/2 cup optional raw nuts, sesame seeds, legumes, or tofu
Instructions
- Whisk together all sauce ingredients in a small bowl and set aside.
- Heat oil in a large skillet or wok over medium-high heat
- Add onion, carrots, and bell pepper and cook for 2 minutes
- Add broccoli and cook for 1 to 2 minutes
- Add mushrooms to the pan and cook for 1-2 minutes or until tender
- Add the rest of the vegetables for an additional minute of cooking
- Optional add nuts, seeds, legumes, or other protein in middle of stir fry depending on time needed to cook
- Whisk sauce again and pour over vegetables in pan
- Cook until thickened, stirring constantly, 1-2 minutes
- Remove from heat
- Serve over steamed brown rice, noodles, or other grain
- Optional garnish with chopped green onions, sesame seeds, or nuts
Enjoy!
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We love a stir fry here, they’re a quick meal and great for using up vegetables.
What a great recipe. x
This sounds like a really tasty vegetarian recipe. You’ve just reminded me that we’ve run out of soy sauce!
#MMBC
Very colourful and crunchy!
…looks good.
We do love brocolli in this house, but love that you could swap for asparagus! It looks so tasty and refreshing and bet it tastes amazing! Love stir fry veg! Sim x #MMBC
I love vegetables with my dinner but I have to have meat. I’m a meat man.LOL See ya Carol.
Cruisin Paul
I love a vegetable stir fry and this has some lovely flavours and vegetables, I can see my family wolfing it down.
have a lovely day
I love stir fry Carol, looks delicious! Thank you ?
I might have to make this sometime this week. For once I have all the ingredients!
let me know what you think.
Love my veggies and this will not disappoint either.
Thank you for sharing your links with us at #273 SSPS Linky. See you again next week.
Your photo looks so colorful and I inviting and your recipe sounds healthy and delicious. Perfect to use the summer produce. Thanks
This is so bright and beautiful!! I love ginger. Thanks for sharing at the What’s for Dinner party – Hope your week is going fabulous!