Boost your veggie intake with our zucchini vegetable stir fry recipe: healthy meets delicious
What To Know
- Whether you’re a seasoned chef or a novice cook, this recipe is easy to follow and will produce a restaurant-quality meal in minutes.
- Add a pinch of red pepper flakes or Sriracha sauce to the sauce for a spicy kick.
- If you want a thicker sauce, mix an additional teaspoon of cornstarch with a little water and stir it into the sauce.
Indulge in the vibrant flavors of summer with our delectable vegetable stir fry zucchini recipe. This dish is a symphony of crisp vegetables, tender zucchini, and a savory sauce that will tantalize your taste buds. Whether you’re a seasoned chef or a novice cook, this recipe is easy to follow and will produce a restaurant-quality meal in minutes.
Ingredients
- 1 large zucchini, cut into 1-inch chunks
- 1 red bell pepper, cut into 1-inch pieces
- 1 green bell pepper, cut into 1-inch pieces
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 cup broccoli florets
- 1 cup sliced carrots
- 1/4 cup soy sauce
- 1/4 cup chicken broth
- 1 tablespoon cornstarch
- 1 teaspoon sesame oil
- Salt and black pepper to taste
Instructions
1. Prepare the Vegetables: Wash and cut all the vegetables as directed.
2. Make the Sauce: In a small bowl, whisk together the soy sauce, chicken broth, cornstarch, and sesame oil. Season with salt and pepper to taste.
3. Heat the Wok or Skillet: Heat a large wok or skillet over medium-high heat. Add a drizzle of oil.
4. Sauté the Onion and Garlic: Add the chopped onion and sauté until softened. Then, add the minced garlic and cook for another 30 seconds until fragrant.
5. Add the Vegetables: Toss in the zucchini, bell peppers, carrots, and broccoli florets. Stir-fry for 5-7 minutes, or until the vegetables become tender but still have a slight crunch.
6. Pour in the Sauce: Pour the prepared sauce over the vegetables and stir to combine. Cook for an additional 2-3 minutes, or until the sauce has thickened.
7. Serve: Serve the vegetable stir fry zucchini immediately over rice, noodles, or quinoa.
Tips for a Perfect Stir Fry
- Use a large wok or skillet to prevent overcrowding and ensure even cooking.
- Cut the vegetables into uniform sizes so they cook evenly.
- Stir-fry the vegetables over high heat to maintain their crispness.
- Don’t overcook the vegetables. They should be tender but still retain their vibrant color.
- Adjust the seasoning to your taste preferences.
- Add other vegetables to your liking, such as snap peas, mushrooms, or baby corn.
Variations on the Recipe
- Spicy Stir Fry: Add a pinch of red pepper flakes or Sriracha sauce to the sauce for a spicy kick.
- Sesame Ginger Stir Fry: Stir in a tablespoon of grated ginger and a drizzle of sesame oil for an Asian-inspired flavor.
- Tofu Stir Fry: Add cubed tofu to the vegetables for a vegetarian or vegan protein source.
- Noodle Stir Fry: Serve the stir fry over cooked noodles for a complete meal.
Benefits of Vegetable Stir Fry Zucchini
- Nutrient-Rich: Zucchini is packed with essential vitamins, minerals, and antioxidants.
- Heart-Healthy: Vegetables in the stir fry, such as bell peppers and onions, are rich in fiber, which helps lower cholesterol and improves heart health.
- Anti-Inflammatory: Zucchini contains anti-inflammatory compounds that may help reduce inflammation in the body.
- Low in Calories: Vegetable stir fry is a low-calorie meal that is perfect for weight management.
Enjoying Your Vegetable Stir Fry Zucchini
- Pair the stir fry with a side of brown rice, quinoa, or whole-wheat noodles.
- Serve it as an appetizer or a light lunch.
- Leftovers can be stored in the refrigerator for up to 3 days.
- Reheat the stir fry in a skillet or microwave before serving.
What People Want to Know
Q: Can I use frozen zucchini in this recipe?
A: Yes, you can use frozen zucchini. Thaw it completely before adding it to the stir fry.
Q: What other vegetables can I add to this recipe?
A: You can add any vegetables you like, such as snap peas, mushrooms, carrots, or broccoli.
Q: How do I make the sauce thicker?
A: If you want a thicker sauce, mix an additional teaspoon of cornstarch with a little water and stir it into the sauce.
Q: Can I make this recipe ahead of time?
A: Yes, you can prepare the stir fry ahead of time and reheat it before serving. However, the vegetables may lose some of their crispness.
Q: What are some healthy side dishes to serve with vegetable stir fry zucchini?
A: Some healthy side dishes to serve with vegetable stir fry zucchini include brown rice, quinoa, whole-wheat noodles, or a side salad.