Ginger Garlic Vegetable Stir Fry

 

Summer means loads of fresh vegetables, and that makes me happy. Today’s recipe is a quick, under-30-minute meal for a meatless night or a great side dish to your grilled meats. There are really no rules about ingredients in my recipe. If you don’t like carrots, leave it out. Not a fan of broccoli, substitute asparagus. As I always say, make this recipe your own. Today I’m using a small head of broccoli, carrots, green beans, red onion, colorful bell peppers, and mushrooms.  A cup of chopped raw broccoli will yield 2.6 grams of protein, while a cup of cooked broccoli contains about 1.9 grams. Broccoli deserves its reputation as a “superfood” because it’s high in fiber, folates, vitamin C, vitamin K, and potassium. Flash sauté them for just a few minutes. Combined with the other ingredients, they make a sassy stir-fried vegan/vegetarian dish. Serve with brown rice or over pasta. For added protein, add 1/2 cup of cooked legumes, raw cashews or walnuts, tofu, or other protein.

  

Group the veggies by the amount of time they take to cook. Start your cooking first with the dense vegetables that take longer to cook, such as, onion and bell pepper. Add the light cookers last, and mushrooms fall in the middle of the sequence. Broccoli placement depends on taste, if you prefer it crisp or softer. Obviously, the softer you want it, the longer it cooks.

 

 

Ginger Garlic Vegetable Stir Fry

Use organic when available. Serves 4

 

Ginger Garlic Vegetable Stir Fry is ready in less than 30 minutes using the freshest summer vegetables. Depending on your additions, it fits most diets: Vegan, gluten-free, dairy free, vegetarian.

 

Ingredients

Sauce

• 2 tsp sesame oil
• 1/2 cup vegetable stock or water
• 1 tbsp grated or minced fresh ginger
• 2 cloves garlic, minced
• 1/4 cup tamari or low sodium soy sauce
• 1 tbsp rice vinegar
• 1 tbsp maple syrup or honey
• 1 tbsp corn starch
• Optional for spicy sauce: 1/4 tsp of crushed red pepper flakes or to taste

Stir Fry

• 2 tbsp olive oil
• 3/4 cup sliced carrots
• 1/2 cup halved fresh green beans
• 1/2 cup snow peas
• 1/2 cup sliced red onion
• 1 small head of broccoli, cut into florets
• 1/2 medium bell pepper, thinly sliced
• 1 cup sliced fresh mushrooms (3 oz)
• 1/2 cup optional raw nuts, sesame seeds, legumes, or tofu

Instructions

• Whisk together all sauce ingredients in a small bowl and set aside.
• Heat oil in a large skillet or wok over medium-high heat
• Add onion, carrots, and bell pepper and cook for 2 minutes
• Add broccoli and cook for 1 to 2 minutes
• Add mushrooms to the pan and cook for 1 to 2 minutes or until tender
• Add the rest of the vegetables for an additional minute of cooking
• Optional: add nuts, seeds, legumes, or other protein in the middle of the stir-fry depending on the time needed to cook
• Whisk sauce again and pour over vegetables in pan
• Cook until thickened, stirring constantly, 1 to 2 minutes
• Remove from heat
• Serve over steamed brown rice, noodles, or other grain
• Optional garnish with chopped green onions, sesame seeds, or nuts

Enjoy!

 

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Fast & Filling Meals

 Everyone should have recipes for crazy nights when you need a meal in minutes not hours. Here are a few ideas to keep your family fed fast.

 

 

I. Pan Seared Tilapia 

 

This 15-minute recipe is great for a weeknight meal. My seasonings are simple: salt, pepper, basil, garlic, and lemon juice. If you like a little spice, try adding a pinch of paprika or crushed red pepper flakes. Serve with simple side dishes for your fast meal, like a simple green salad with frozen corn. 

 

Pan Seared Tilapia 

 

 

II.  LInguine With Red Clam Sauce

 

An Italian pasta classic, Linguine with Red Clam Sauce is a fast and filling meal. Delicious clams in a savory tomato sauce make an easy meal that is on the table in 30 minutes. I’m using canned clams, which can be a staple pantry item, for a quick meal.

 

 

 

 

Linguine With Red Clam Sauce

 

 

 III. The Easiest Vegetable Stir Fry

 

The Recipe Critic has a recipe for The Easiest Vegetable Stir Fry. Like always, modify as necessary. What makes this an amazing recipe? The great sauce you make. 

 

Recipe Critic

 

 IV. Spend With Pennies has an Easy Beef Stir Fry.

 

 

 Beef Stir Fry

 

 This easy beef stir-fry is a quick weeknight meal with the most delicious sauce.

 

 V.  Mac and Cheese

 

Mac and cheese is another fantastically simple delicious meal that the whole family can enjoy. It takes no time at all to prepare and it is one of those meals that can be prepared in the morning and then reheated in the evening. Take a look at an easy mac and cheese recipe at Sweet C’s Design if you are unsure how to make it. If you are wanting a low-fat healthier alternative then you can even accomplish this also. Switch out the pasta for whole wheat pasta and the cheese and milk for low fat versions. You will get the same end result and then pair it with some veggies for a filling meal. 

Sweet C’s Design

VI.  Broccoli Pasta Shells

 

If you’re looking for a healthy meal that’s fast and easy to prepare, then you might want to try broccoli pasta shells. Broccoli is a great addition to your diet and will certainly offer fantastic health benefits. There are several recipes online, but I like the one by RecipeTinEats. The recipe uses olive oil which I love to use and a little lemon juice, one of my favorite flavors. One of the best emergency quick dinner ideas with broccoli, pasta and not much else; it’s a little bit lemony, a little bit cheesy and a whole lot of yum. 

RecipeTinEats

VI. Noodle Recipes

If you’re a fan of your noodles in a packet that you can throw in the microwave, then it’s time for the real thing. I promise you, the ones that you prepare yourself taste even better, and they won’t take up that much of your time at all. One point to consider with noodles is what you’re going to put with them. Similar to stir fry, you have countless options that are worth considering here. For instance, you can create some chicken noodles in about twenty minutes. Or, if you want a great vegetarian dish, just add some peppers and herbs for a delicious meal that you can easily get ready when you come in from work. Insanely Good has 27 Easy Noodle Recipes to consider.

Paula Dean’s Goulash

VII. Fried Rice 

If you are looking for a healthy meal choice, then you can try mixing some ingredients with egg fried rice. This can be as healthy as most meals in this list, if you avoid MSG and packets of ingredients with lots sodium or chemicals. The main consideration will be choosing and preparing the right protein. Fish can be a great choice here as well as chicken. They pair quite well together. Gimme Some Oven has a great basic recipe that takes 5 minute preparation and 10 minutes to cook it. Check it out at Fried Rice.

Gimme Some Oven

I hope this inspires you to create some fantastic meals that are easy to prepare when you only have a little time to spare. Keep a few ingredients in the pantry for an unexpected busy work day and you won’t be spending an age in the  kitchen preparing the family meal. 

 

 

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