Quick Veggie Stir-Fry with EVOO
Table of Contents
- Prep Time: ~10 min
- Cook Time: ~12 min
- Servings: ~2
- Cost per Serving: ~$2.75
- Total Cost: ~$5.50
Ingredients
Vegetables
- 1 red bell pepper (sliced)
- 1 onion (sliced)
- 2-3 cloves garlic (minced)
- 2 cups broccoli florets
- 2 cups cauliflower florets
Cooking Base
- 2 tbsp extra virgin olive oil
- Salt (to taste)
- Black pepper (to taste)
- Optional: red pepper flakes, sesame seeds
Sauce Options
Garlic-Soy Finish
- 2 tbsp soy sauce (or tamari)
- 1 tbsp rice vinegar or lime juice
- 1 tsp maple syrup
- 1/2 tsp grated ginger
Lemon-Herb Drizzle
- 1 tbsp lemon juice
- 1 tbsp extra virgin olive oil
- 1/2 tsp dried oregano or thyme
- Pinch of salt
Spicy Tahini
- 1 tbsp tahini
- 1 tsp sriracha
- 1 tsp soy sauce
- Splash of water (to thin)
Method
- Heat a large pan or wok over medium-high heat and add olive oil.
- Add onion and garlic, sauté for 1-2 minutes until fragrant.
- Add broccoli and cauliflower first, stir-fry for 3-4 minutes.
- Add bell pepper and continue to stir-fry for 2-3 more minutes until vegetables are crisp-tender.
- Add your chosen sauce, stir well, and cook for another 1-2 minutes.
- Season with salt, pepper, and optional chili flakes or sesame seeds before serving.
Notes
- Great served with rice, quinoa, or noodles.
- For extra crunch, add toasted cashews or peanuts at the end.
- For more protein, toss in cubed tofu or edamame while stir-frying.
- Adjust sauces to taste—more soy for saltiness, more vinegar or lemon for brightness.
Nutrition
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | ~260 | 13% |
| Protein | ~8 g | 16% |
| Carbohydrates | ~32 g | 11% |
| Fat | ~12 g | 18% |
| Fiber | ~9 g | 32% |
| Sugars | ~11 g | 22% |
| Sodium | ~720 mg | 31% |
| Calcium | ~90 mg | 7% |
| Iron | ~2.5 mg | 14% |
| Vitamin C | ~110 mg | 122% |