Mixed Vegetable Stir-fry Recipe

Name: Mixed Vegetable Stir-fry
Prep time: 15 minutes
Cook time: 10 minutes
Yield: 4
Cuisine: International
Ingredients: cauliflower: 50g; bell peppers: 40g; zucchini: 50g; eggplant: 30g; leek or green onion: 20g; tomato: 30g; garlic: 5g; onion: 20g; fresh herbs such as dill: 5g; oil: 20g

cauliflower bell peppers zucchini eggplant leek or green onion tomato garlic onion fresh herbs such as dill oil low calorie low fat vegan vegetarian gluten free weight loss lunch dinner

Mixed Vegetable Stir-Fry is a vibrant, nutrient-packed dish that offers a delightful mix of flavors and textures, making it an excellent choice for a wholesome meal. This easy-to-prepare dish is a veritable rainbow of vegetables, including cauliflower, bell peppers, zucchini, eggplant, and more, all stir-fried to perfection with a light coating of oil and seasoned with garlic, onions, herbs, and a pinch of salt and pepper. It's not only a feast for the eyes but also a treasure trove of vitamins and minerals.

🌎 International: Main Course

🔥 Calories 250kcal
🍗 Protein 7g
🍚 Carbs 15g
🧈 Fat 10g

🥗 Ingredients:

cauliflower (50g)
bell peppers (40g)
zucchini (50g)
eggplant (30g)
leek or green onion (20g)
tomato (30g)
garlic (5g)
onion (20g)
fresh herbs such as dill (5g)
oil (20g)

🍳 How to cook (4 servings):

Cooking Time: 10 minutesPreperation Time: 15 minutes

Preparation

Begin with washing all the vegetables (cauliflower, bell peppers, zucchini, eggplant, leek or green onion, tomato). Then, cut them into bite-sized pieces. Mince the garlic and chop the onions and herbs finely. Set all prepared ingredients aside.

Stir-Frying

Heat the oil in a large skillet or wok over medium-high heat. Add the onion and garlic, stirring until fragrant, about 1-2 minutes. Introduce the cauliflower, bell peppers, zucchini, eggplant, and leek (or green onions), stir-frying for about 5-7 minutes, or until the vegetables are tender but still crisp. Halfway through, add the tomato and herbs, season with salt and pepper, and continue stir-frying.

Serving

Once the vegetables are cooked to your liking, remove from heat. Taste and adjust the seasoning if necessary. Serve the stir-fry hot as a side dish, or make it a complete meal by pairing it with a protein source or grain of your choice.

⭐️ Nutrition facts:

This Mixed Vegetable Stir-Fry is a low-calorie, nutrient-dense meal, rich in vitamins A and C, fiber, and antioxidants. The dish is adaptable based on the choice and quantity of oil used, aiming for a balance between healthy fats and overall calorie control. With moderate amounts of protein, carbohydrates, and fats, it supports balanced nutrition.