Heart-Healthy Stir Fry Veggies

Bursting with vibrant colors and bold flavors, this Heart-Healthy Stir Fry Veggies recipe is a nutrient-rich delight that’s perfect for quick weeknight dinners or meal preps. Packed with crisp red bell peppers, tender broccoli, sweet carrots, and crunchy snap peas, this dish is lightly coated in a zesty soy-lime sauce with hints of garlic and ginger for an irresistibly fresh taste. Ready in just 25 minutes, it’s made with heart-smart ingredients like extra virgin olive oil and low-sodium soy sauce, ensuring every bite is as wholesome as it is delicious. Garnished with toasted sesame seeds and optional red pepper flakes for a touch of heat, this versatile stir fry pairs beautifully with brown rice or quinoa for a complete, satisfying, and gluten-free option. Whether you're looking to boost your veggie intake or embrace a healthier lifestyle, this recipe promises to deliver on both nutrition and flavor!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 tablespoon Extra virgin olive oil
• 3 cloves Garlic, minced
• 1 teaspoon Fresh ginger, grated
• 1 Red bell pepper, sliced
• 2 cups Broccoli florets
• 1 cup Carrots, thinly sliced
• 1 Zucchini, sliced
• 1 cup Snap peas
• 2 tablespoons Low-sodium soy sauce or tamari (for gluten-free option)
• 1 tablespoon Lime juice
• 1 teaspoon Sesame oil (optional, for flavor)
• 1 tablespoon Toasted sesame seeds
• 0.5 teaspoon Crushed red pepper flakes (optional, for heat)

Directions

Step 1

Heat the olive oil in a large non-stick skillet or wok over medium heat.

Step 2

Add the minced garlic and grated ginger to the skillet, stirring frequently, and cook for 1 minute until fragrant.

Step 3

Add the sliced red bell pepper, broccoli florets, carrots, zucchini, and snap peas to the pan. Stir fry the vegetables for 5–7 minutes, stirring frequently, until they are tender but still crisp.

Step 4

In a small bowl, whisk together the low-sodium soy sauce or tamari, lime juice, and sesame oil (if using). Pour this sauce over the vegetables in the skillet and stir to coat evenly.

Step 5

Increase the heat slightly and continue to cook for another 1–2 minutes, allowing the sauce to slightly thicken and glaze the vegetables.

Step 6

Remove the skillet from the heat. Sprinkle the stir fry with toasted sesame seeds and crushed red pepper flakes (if desired).

Step 7

Serve immediately as a standalone dish or alongside brown rice, quinoa, or another whole grain of choice for a complete, heart-healthy meal.

Nutrition Facts

Serving size	(850.2g)

Amount per serving	% Daily Value*
Calories	481.9

Total Fat 23.2g	0%
Saturated Fat 3.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 1206.2mg	0%
Total Carbohydrate 57.9g	0%
Dietary Fiber 18.2g	0%
Total Sugars 24.0g
Protein 18.4g	0%

Vitamin D 0IU	0%
Calcium 338.7mg	0%
Iron 7.9mg	0%
Potassium 1357.4mg	0%

*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.

Source of Calories

Fat: 40.6%

Protein: 14.3%

Carbs: 45.1%