Healthy Garden Green Stir Fry Recipes

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EASY STIR FRY VEGETABLES



Easy Stir Fry Vegetables image

This stir fry vegetables recipe is full of colorful veggies and an easy sauce that makes them taste irresistible! Add rice and a protein and you've got dinner.

Provided by Sonja Overhiser

Categories     Main Dish

Time 25m

Number Of Ingredients 16

1 1/2 pounds (2 large heads) broccoli
1 head broccolini (or 1 additional head of broccoli)
1 medium red onion
1 orange bell pepper
2 portobello mushroom caps
3 garlic cloves
2 teaspoons ginger, grated (about a 2-inch nub)
2 tablespoons mirin
2 tablespoons rice vinegar
2 tablespoons soy sauce
1 teaspoon Sriracha hot sauce
2 tablespoons sesame oil (regular, not toasted)
Kosher salt
Garnish: Sliced green onion, sesame seeds (optional)
Protein: Add 3/4 cup cashews with the broccoli*, 1 cup shelled edamame after 2 minutes, or serve with Marinated Tofu or Sauteed Shrimp (with sesame oil and lime)
Rice: Rice or Instant Pot Rice, to serve

Steps:

  • Start the rice and decide which protein you'll be adding.
  • Chop the broccoli and broccolini into large florets (about 6 cups florets total). Chop the red onion into bite sized squares. Dice the pepper into bite sized squares. Remove the stems from the portobellos (if necessary), slice them into strips, then cut the larger pieces in half. Place all of the vegetables in a large bowl.
  • Mince the garlic. Peel the ginger and grate it. Place them together in a small bowl.
  • Stir together the mirin, rice vinegar, soy sauce, and Sriracha in a small bowl.
  • In a large skillet or wok over high heat, and heat the oil. Add the broccoli, broccolini (if using), red onion, bell pepper, and mushrooms and cook 6 to 7 minutes until just starting to brown on edges, stirring occasionally.
  • Add the garlic and ginger cook for 1 minute more, until broccoli is crisp tender but still bright green. Turn off the heat and add the sauce, stirring until combined. Taste and add additional pinches salt as necessary. Garnish with sesame seeds and green onion (optional). Serve with rice and desired protein (see above).

Nutrition Facts : Calories 161 calories, Sugar 9.9 g, Sodium 306.8 mg, Fat 7.7 g, SaturatedFat 1.1 g, TransFat 0 g, Carbohydrate 19.8 g, Fiber 5 g, Protein 5.5 g, Cholesterol 0 mg

VEGETARIAN GARDEN STIR-FRY



Vegetarian Garden Stir-Fry image

Perfect quick side dish for almost any meal. I recommend it with grilled chicken, peanut butter quinoa, rice, beans, avocado, etc. Can also be served as a vegetarian main.

Provided by Sami Link

Categories     Side Dish     Vegetables     Tomatoes

Time 25m

Yield 3

Number Of Ingredients 12

1 serving cooking spray
½ cup sugar snap peas
¼ cup cherry tomatoes, halved
½ cup dried fruit and nut mix, such as cranberries, almonds, and cashews
¼ cup chopped mushrooms
¼ cup bell pepper, thinly sliced
2 tablespoons chia seeds
2 teaspoons cayenne pepper, or to taste
1 tablespoon garlic, minced
salt to taste
3 tablespoons egg whites
2 tablespoons shredded Cheddar cheese, or as desired

Steps:

  • Grease a large skillet with cooking spray and heat over medium-low heat. Add sugar snap peas, cherry tomatoes, fruit and nut mix, mushrooms, bell pepper, and chia seeds. Stir-fry about 2 minutes. Season with cayenne, garlic, and salt. Cook and stir about 2 minutes more.
  • Stir in egg whites slowly, mixing until they are cooked through, but not crusty, 3 to 5 minutes. Transfer stir-fry to a large bowl and sprinkle with Cheddar cheese. Let cheese melt and serve.

Nutrition Facts : Calories 158.3 calories, Carbohydrate 25.6 g, Cholesterol 5.8 mg, Fat 4.5 g, Fiber 4.2 g, Protein 6.3 g, SaturatedFat 1.5 g, Sodium 120.2 mg, Sugar 0.9 g

SUPER GREEN STIR-FRY



Super Green Stir-Fry image

Asparagus, snap peas, green onions, edamame, spinach, and cilantro make this vegetarian noodle stir-fry plenty green and powerfully healthy.

Provided by Donna Hay

Categories     HarperCollins     Dinner     Green Onion/Scallion     Leafy Green     Asparagus     Sugar Snap Pea     Mushroom     Vegetarian     Noodle     Cilantro

Yield Serves 4

Number Of Ingredients 15

2 tablespoons peanut oil
1 tablespoon finely shredded ginger
2 cloves garlic, thinly sliced
2 bunches asparagus, sliced
2 green onions (scallions), sliced
7oz (200g) sugar snap peas, trimmed and halved
2 tablespoons chilli bean paste
2 tablespoons light soy sauce
2 teaspoons water
1 cup (140g) shelled edamame
7oz (200g) enoki mushrooms
9 ounces (250g) mature spinach, trimmed
8.8oz (250g) thin brown rice noodles, cooked and drained
Thinly sliced small red chile or store-bought Asian chilli jam, to serve
Cilantro leaves, to serve

Steps:

  • Heat the oil in a large non-stick frying pan or wok over high heat. Add the ginger and garlic and cook for 1 minute. Add the asparagus, onion and peas and cook, stirring, for a further 1 minute. Add the chilli bean paste, soy sauce and water and cook, stirring, for 1-2 minutes or until combined. Add the edamame, enoki, spinach, and noodles, toss to combine and cook for 1 minute or until warmed through. Top with the chile and cilantro to serve.

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