Stir-Fry Veggies
A vibrant vegetable stir-fry featuring crisp-tender broccoli, carrots, cauliflower, and savory olives, seasoned with garlic salt, oregano, sugar, and pepper for a flavorful vegetarian dish.
Ingredients
Instructions
- In a large skillet over high heat in hot oil, cook onion, carrots, broccoli, and cauliflower, stirring quickly and often, for 3 to 4 minutes.
- Add olives, seasonings, and water; cover and cook for 4 minutes, stirring occasionally, until vegetables are crisp-tender.
Tips & Substitutions
For added flavor, consider substituting the black olives with sliced bell peppers or mushrooms. You can use vegetable broth instead of water for extra richness. To maintain vibrant colors and nutrients, ensure not to overcook the vegetables; they should remain crisp-tender. If you're looking for a protein boost, add tofu, which pairs beautifully with this dish, or opt for chicken for a non-vegan version.
Serving Suggestions
This stir-fry can be served over steamed rice or quinoa for a hearty meal. Pair it with a side of Sweet And Sour Tofu And Veggies for a delightful contrast of flavors, or serve with a light salad for a refreshing touch. Garnish with sesame seeds or fresh herbs to elevate the presentation.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. When reheating, use a skillet over medium heat with a splash of water to restore moisture, or microwave in short intervals, stirring occasionally to heat evenly. Avoid reheating more than once to maintain quality.
Nutrition & Diet Analysis (per serving)
Each serving of Stir-Fry Veggies contains roughly 171 calories, with 3g protein, 23g carbohydrates, and 10g fat. It is an excellent source of iron (47% of the Daily Value), dietary fiber (41% of the Daily Value), and vitamin C (32% of the Daily Value). It also contributes 11g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen vegetables instead of fresh ones?
Yes, you can use frozen vegetables, but be mindful that they may release more water during cooking. Adjust the cooking time accordingly to avoid mushiness. It's best to add them towards the end of the cooking process to retain some texture.
What can I substitute for garlic salt?
If you don't have garlic salt on hand, you can use a combination of regular salt and minced garlic or garlic powder. Start with about 1/2 teaspoon of salt and add garlic to taste, adjusting based on your preference for garlic flavor.
How do I make this dish spicier?
To add some heat to your stir-fry, consider incorporating red pepper flakes, sliced jalapeños, or a dash of hot sauce. Start with a small amount and adjust according to your heat preference. A touch of ginger can also enhance the flavor profile while adding a bit of warmth.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).