VEGAN STIR FRY RECIPE
Vegan Stir Fry is a nutritious and flavorful dish that can be a part of your Indian weight loss journey. Packed with a variety of colorful vegetables, it offers a good balance of vitamins, minerals, and dietary fiber.
INGREDIENTS
- 1 tablespoon sesame oil
- 1 medium onion, thinly sliced
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 bell pepper, thinly sliced
- 1 medium carrot, julienned
- 1 cup broccoli florets
- 1 cup snap peas or snow peas
- 1 cup mushrooms, sliced
- 2 tablespoons low-sodium soy sauce or tamari
- 1 tablespoon rice vinegar
- 1 tablespoon maple syrup or agave nectar
- 1 tablespoon cornstarch or arrowroot powder
- Salt and pepper to taste
- Optional toppings: chopped green onions, sesame seeds
INSTRUCTIONS
In a large skillet or wok, heat the sesame oil over medium heat.
Add the sliced onion, minced garlic, and grated ginger to the skillet. Sauté until the onion becomes translucent and fragrant.
Add the sliced bell pepper, julienned carrot, broccoli florets, snap peas (or snow peas), and sliced mushrooms to the skillet. Stir-fry for about 5-7 minutes, until the vegetables are tender-crisp.
In a small bowl, whisk together the soy sauce (or tamari), rice vinegar, maple syrup (or agave nectar), and cornstarch (or arrowroot powder) until smooth.
Pour the sauce mixture into the skillet with the vegetables. Stir well to coat the vegetables with the sauce.
Cook for an additional 2-3 minutes, until the sauce thickens and coats the vegetables.
Season with salt and pepper to taste.
Remove the skillet from heat and garnish with chopped green onions and sesame seeds, if desired.
Serve the Vegan Stir Fry hot as is or with cooked brown rice or quinoa.
TIPS
Choose a variety of vegetables: Feel free to use a mix of your favorite vegetables in the stir fry. You can include options like bok choy, cabbage, cauliflower, or baby corn.
Add plant-based protein: To make the stir fry more satiating, you can add tofu, tempeh, or edamame for plant-based protein. Simply stir-fry them with the vegetables or marinate them beforehand.
Customize the sauce: Adjust the flavors of the sauce to your liking. Increase the soy sauce for a saltier taste, add a touch of chili sauce for heat, or incorporate other seasonings like garlic powder or Chinese five-spice powder.
Use minimal oil: Stir-frying can be done with minimal oil, such as sesame oil or any other cooking oil of your choice. This helps keep the dish lighter and lower in calories.
Don’t overcook the vegetables: Stir-frying is all about maintaining the crunch and texture of the vegetables. Avoid overcooking them to preserve their nutrients and vibrant colors.
Control portion sizes: While stir fry is a healthy option, it’s important to watch your portion sizes. Fill your plate with a generous amount of vegetables and pair it with a small portion of whole grains like brown rice or quinoa for a balanced meal.
NUTRITION VALUE
- Calories: Approximately 200-250 calories (depending on the portion size and ingredients used)
- Protein: 8-10 grams
- Fat: 5-7 grams
- Carbohydrates: 30-35 grams
- Fiber: 6-8 grams
