Heart-Healthy Stir-Fried Mixed Vegetables
Bright, colorful, and packed with nutrients, this Heart-Healthy Stir-Fried Mixed Vegetables recipe is a quick and delicious way to enjoy a medley of fresh, crisp produce. Featuring broccoli, snap peas, zucchini, carrots, and red bell pepper, this vibrant dish is stir-fried to perfection with garlic and ginger for an aromatic flavor boost. A light, low-sodium soy sauce glaze enhanced with sesame oil ties the dish together, offering a savory finish that’s both wholesome and satisfying. Ready in just 25 minutes, this easy stir-fry is perfect for busy weeknights and pairs beautifully with brown rice or quinoa for a balanced, plant-based meal. Plus, with heart-healthy oils and optional sesame seed garnish, it’s as nutritious as it is delicious—ideal for anyone seeking a quick, veggie-forward dinner idea!
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Ingredients
- 2 cups Broccoli florets
- 1 large, julienned Carrot
- 1 medium, julienned Red bell pepper
- 1 small, sliced Zucchini
- 1 cup Snap peas
- 4 cloves, minced Garlic
- 1 teaspoon, grated Fresh ginger
- 2 tablespoons Low-sodium soy sauce
- 1 teaspoon Sesame oil
- 1 tablespoon Olive oil
- 1 teaspoon Cornstarch
- 2 tablespoons Water
- 1 teaspoon, optional for garnish Sesame seeds
Directions
Step 1
Wash and prepare all the vegetables: cut broccoli into small florets, julienne the carrot and red bell pepper, slice the zucchini, and trim the snap peas if needed.
Step 2
In a small bowl, mix the low-sodium soy sauce, sesame oil, cornstarch, and water to form a sauce. Set aside.
Step 3
Heat the olive oil in a large non-stick skillet or wok over medium-high heat.
Step 4
Add the minced garlic and grated ginger to the skillet, stirring constantly for about 30 seconds until fragrant.
Step 5
Add the broccoli, carrot, and red bell pepper to the skillet. Stir-fry for 3-4 minutes, allowing the vegetables to begin softening while keeping their crispness.
Step 6
Add the zucchini and snap peas to the skillet. Continue to stir-fry for another 2-3 minutes until all the vegetables are tender-crisp.
Step 7
Pour the sauce over the vegetables, stirring well to coat them evenly. Allow the sauce to thicken slightly, about 1-2 minutes.
Step 8
Remove from heat and transfer the stir-fried vegetables to serving plates or a bowl.
Step 9
Sprinkle sesame seeds on top as an optional garnish before serving.
Step 10
Enjoy this heart-healthy, nutritious stir-fry as a standalone dish or pair it with brown rice or quinoa for a more filling meal.
Nutrition Facts
| Serving size | (790.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 539.7 |
| Total Fat 30.7g | 0% |
| Saturated Fat 4.6g | 0% |
| Polyunsaturated Fat 8.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2529.9mg | 0% |
| Total Carbohydrate 52.4g | 0% |
| Dietary Fiber 14.8g | 0% |
| Total Sugars 25.1g | |
| Protein 18.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 237.7mg | 0% |
| Iron 7.6mg | 0% |
| Potassium 812.7mg | 0% |
Source of Calories