Healthy One-Pan Veggie Stir-Fry

This one-pan veggie stir-fry is incredibly easy to make, perfect for busy weeknights when you want a nutritious, flavorful meal without the fuss. It comes together in just about 20 minutes, making it a great option for lunch, dinner, or even a light meal after a workout. Packed with a variety of fresh vegetables, this dish is full of essential vitamins, fiber, and antioxidants that support overall health, boost energy, and promote digestion. Plus, with the option to add a protein like tofu, chicken, or shrimp, it’s a versatile meal that can be tailored to your dietary preferences, making it both satisfying and nourishing.

Ingredients:

• 1 tablespoon olive oil (or coconut oil)

• 1 red bell pepper, sliced

• 1 cup mushrooms, sliced

• 1 yellow bell pepper, sliced

• 1 zucchini, sliced

• 1 cup broccoli florets

• 1 carrot, julienned

• 1/2 red onion, thinly sliced

• 2 cloves garlic, minced

• 1 tablespoon fresh ginger, grated

• 2 tablespoons low-sodium soy sauce (or tamari for gluten-free)

• 1 tablespoon rice vinegar

• 1 teaspoon sesame oil

• 1 tablespoon honey or maple syrup (optional for sweetness)

• Salt and pepper to taste

• Sesame seeds (for garnish)

• Fresh cilantro or green onions (for garnish)

Optional Protein Add-ins:

• Tofu (cubed and sautéed)

• Chicken breast (sliced thin)

• Shrimp (peeled and deveined)

• Tempeh (sliced)

Instructions:

1. Prep the Veggies: Slice all your vegetables as needed (bell peppers, zucchini, carrots, onion, broccoli, etc.) and set them aside.

2. Heat the Pan: In a large skillet or wok, heat olive oil over medium-high heat.

3. Sauté Aromatics: Add garlic and ginger to the pan. Sauté for about 1-2 minutes until fragrant.

4. Cook Veggies: Add the carrots, bell peppers, zucchini, broccoli, and onion to the pan. Stir-fry for about 5-7 minutes, or until the vegetables are tender but still vibrant and crisp.

5. Add Sauce: In a small bowl, mix the soy sauce, rice vinegar, sesame oil, and honey (if using). Pour the sauce over the veggies and stir to coat. Cook for an additional 1-2 minutes.

6. Optional Protein: If adding protein, cook it separately in the same pan (or another skillet) until fully cooked through and then toss it in with the veggies.

7. Garnish and Serve: Sprinkle sesame seeds and fresh cilantro or green onions on top. Serve immediately with brown rice, quinoa, or on its own.

Pro Tip: For extra flavor and a slight crunch, try adding a handful of cashews or sesame seeds towards the end of cooking. They’ll enhance the texture and give your stir-fry an added boost of healthy fats and protein!

Enjoy your healthy, colorful, one-pan veggie stir-fry!