Whip up a quick and delicious veggie stir-fry with this recipe inspired by Jamie Oliver’s vibrant cooking style. Packed with colorful vegetables and bursting with flavor, it’s a perfect meal for busy weeknights or when you’re craving something healthy and satisfying.
Ingredients:
- 2 tablespoons vegetable oil
- 2 cloves garlic, minced
- 1 onion, sliced
- 1 bell pepper, sliced (any color)
- 1 cup broccoli florets
- 1 cup sliced carrots
- 1 cup sliced mushrooms
- 1 cup snap peas
- 1 cup sliced cabbage
- 2 tablespoons soy sauce
- 1 tablespoon hoisin sauce
- 1 teaspoon sesame oil
- Salt and pepper to taste
- Cooked rice or noodles, for serving
Directions:
- Heat vegetable oil in a large skillet or wok over medium-high heat.
- Add minced garlic and sliced onion to the skillet. Stir-fry for 2-3 minutes until fragrant and onion starts to soften.
- Add bell pepper, broccoli, carrots, mushrooms, snap peas, and cabbage to the skillet. Cook, stirring frequently, for 5-7 minutes until vegetables are tender yet crisp.
- In a small bowl, mix together soy sauce, hoisin sauce, and sesame oil. Pour the sauce over the vegetables and toss to coat evenly. Season with salt and pepper to taste.
- Serve the veggie stir-fry hot over cooked rice or noodles.
Variations:
- Add tofu, tempeh, or your favorite protein for added substance.
- Customize the vegetables based on what you have on hand or your personal preferences.
- Experiment with different sauces or seasonings to change up the flavor profile.
Serving Tips:
- Garnish with chopped green onions, cilantro, or sesame seeds for extra flavor and visual appeal.
- Serve alongside a side of steamed edamame or a refreshing cucumber salad.
Storage Tips:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat gently in a skillet or microwave until warmed through before serving.
Health Benefits and Nutritional Information:
- This veggie stir-fry is loaded with vitamins, minerals, and fiber from the assortment of colorful vegetables.
- It’s low in calories and fat, making it a healthy option for those watching their weight.
- Nutritional information per serving: Calories: 250 kcal, Carbohydrates: 30g, Protein: 8g, Fat: 12g, Fiber: 6g.
FAQs:
Q: Can I use frozen vegetables instead of fresh? A: Yes, frozen vegetables can be used in this recipe. Just be sure to thaw them before adding them to the skillet, and adjust the cooking time as needed.
Conclusion:
With its vibrant colors, bold flavors, and quick preparation time, Jamie Oliver’s Veggie Stir-Fry is sure to become a staple in your weeknight dinner rotation. Enjoy this nutritious and delicious dish with your family and friends!
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Jamie Oliver’s Veggie Stir-Fry:
- Total Time: 25 mins
Description
This vibrant and flavorful Veggie Stir-Fry recipe by Jamie Oliver is a delightful way to enjoy an array of fresh vegetables tossed in a savory sauce. Quick to prepare and bursting with colors and nutrients, it’s a perfect meal for busy weeknights or anytime you’re craving something healthy and delicious.
Ingredients
- Assorted fresh vegetables (such as bell peppers, broccoli, carrots, snow peas, mushrooms)
- Garlic cloves, minced
- Ginger, grated
- Soy sauce
- Sesame oil
- Rice vinegar
- Cornstarch
- Vegetable oil
- Optional: tofu, sliced
Instructions
- Prepare the vegetables by washing and chopping them into bite-sized pieces.
- In a small bowl, mix together minced garlic, grated ginger, soy sauce, sesame oil, rice vinegar, and cornstarch to make the sauce.
- Heat vegetable oil in a large skillet or wok over medium-high heat.
- Add the vegetables to the skillet and stir-fry for a few minutes until they begin to soften.
- If using tofu, add it to the skillet and cook until lightly browned.
- Pour the sauce over the vegetables and tofu, stirring continuously until the sauce thickens and coats the vegetables evenly.
- Remove from heat and serve hot.
- Prep Time: 15 mins
- Cook Time: 10 mins