Veggie Stir-Fry

Veggie stir-fry is a quick and flavorful dish that brings together a medley of fresh vegetables and a savory sauce. This meal is perfect for lunch, dinner, or meal prep, offering a balance of fiber, protein, and healthy fats. The combination of broccoli, bell pepper, carrot, and tofu creates a satisfying and nutritious base. Veggie stir-fry is easy to customize with your favorite veggies or sauces for variety and extra nutrition.

Ingredients:

• 100g mixed vegetables (broccoli, bell pepper, carrot, snap peas)
• 80g tofu (cubed, optional)
• 10ml soy sauce (2 tsp)
• 5ml sesame oil (1 tsp)
• 5g ginger (grated, 1 tsp)
• 5g garlic (minced, 1 clove)
• 5g green onion (sliced, optional)

Instructions:

1. Heat sesame oil in a pan. Add ginger and garlic, sauté 1 min.
2. Add vegetables and tofu. Stir-fry 4–5 min until crisp-tender.
3. Add soy sauce, toss to coat, and cook 1 min more. Top with green onion.

Nutrition Facts (per serving):

• Calories: ~140 kcal
• Protein: ~8g
• Carbohydrates: ~15g
• Fat: ~6g
• Fiber: ~4g

Health Benefits & Features

Veggie stir-fry is rich in fiber, vitamins, and minerals from a variety of vegetables and tofu. Broccoli and bell pepper provide vitamin C and antioxidants, while tofu adds plant-based protein and calcium. Sesame oil and soy sauce offer healthy fats and umami flavor. This recipe is naturally vegan, gluten-free (if using tamari), and can be adapted for different dietary needs. Veggie stir-fry is a smart, delicious way to enjoy a balanced, nutrient-dense meal.