Stir-fried vegetables

Delicious stir-fried vegetable recipe: a simple and quick choice for a healthy meal

Total preparation time: 30 minutes
Cooking time: 20 minutes
Number of servings: 4

Are you dreaming of a meal full of color and flavors, prepared quickly and easily? I propose a wonderful stir-fried vegetable recipe, a healthy and tasty dish, perfect for lunch or dinner. This recipe is not only simple but also offers a variety of textures and flavors, thanks to fresh vegetables and aromatic spices. Whether you are an experienced cook or a novice in the kitchen, this dish will surely become a favorite on your menu!

A brief history of the recipe

Stir-fried vegetables have a long tradition in the gastronomy of many cultures, being an excellent way to showcase the fruits of the earth. This type of dish is based on the quick cooking of vegetables, preserving their crunchy texture and vibrant color. Each ingredient plays an important role in the overall flavor, and the addition of fresh herbs, such as basil, brings a note of freshness that makes this dish special.

Necessary ingredients

- 1 medium eggplant
- 1 medium zucchini
- 200 g cherry or plum tomatoes
- 1 red onion
- 1 red bell pepper
- 1 yellow bell pepper
- 1 garlic clove
- 3-4 fresh basil leaves
- 100 ml extra virgin olive oil
- Salt and pepper to taste

Preparing the ingredients

1. Wash and dry the vegetables: Start by washing the eggplant, zucchini, and bell peppers well under cold running water. Make sure to remove any impurities. Drying the vegetables is essential to avoid excess water in the pan.

2. Cut the vegetables: Cut the eggplant and zucchini into cubes of about 2 cm. This size will allow the vegetables to cook evenly. You can cut the bell peppers into strips or cubes, depending on your preference. Slice the onion julienne, and halve the cherry tomatoes.

3. Prepare the garlic: Peel the garlic clove and leave it whole to provide flavor without burning.

Cooking the vegetables

1. Heat the oil: Heat the extra virgin olive oil in a large pan over medium heat. Olive oil not only adds flavor but also has multiple nutritional benefits, being rich in healthy fats.

2. Add the onion and garlic: Once the oil is hot, add the garlic clove and onion. Sauté for 2-3 minutes until the onion becomes translucent and soft.

3. Add the bell peppers: After the onion has softened, add the sliced bell peppers. Cook for 3-4 minutes, stirring occasionally.

4. Continue with the eggplant and zucchini: Add the cubes of eggplant and zucchini. These vegetables will need about 5-6 minutes of cooking until they soften but remain firm.

5. Finalize the dish: Now is the time to add the tomatoes. Mix everything well and season with salt and pepper to taste. Let it simmer on low heat for 3-4 minutes for the flavors to combine.

Serving the dish

1. Add the basil: Wash and dry the fresh basil leaves. Tear them gently by hand and sprinkle them over the cooked vegetables. This step will add a note of freshness and highlight the flavors of the dish.

2. Enjoy: You can serve the vegetables warm, alongside a portion of rice or quinoa for an extra protein boost. They are also delicious served on toasted bread as vegetable bruschetta.

Practical tips for a perfect result

- Choose fresh ingredients: The quality of the ingredients is essential for a delicious dish. Choose seasonal vegetables, as they are tastier and more nutritious.

- Control the temperature: Make sure the pan is hot enough before adding the vegetables. This will help maintain their crunchy texture.

- Possible variations: You can experiment with other vegetables depending on the season or your preferences. Add pumpkin, mushrooms, or olives for a variety of flavors.

Calories and nutritional benefits

This stir-fried vegetable recipe is not only tasty but also healthy, with a low-calorie content. A serving contains approximately 150-200 calories, depending on the amount of oil used. The vegetables are rich in vitamins, minerals, and antioxidants, contributing to a balanced diet.

Frequently asked questions

1. Can I add other ingredients?: Absolutely! This recipe is very versatile. You can add proteins like chicken or tofu to make a more substantial meal.

2. How can I store leftover vegetables?: If you have leftover vegetables, you can store them in an airtight container in the fridge. They will stay fresh for 2-3 days.

3. What is the best drink to accompany this dish?: A dry white wine or freshly squeezed lemonade will perfectly complement the flavors of the vegetables.

In conclusion, this stir-fried vegetable recipe is a fantastic option for anyone looking to eat healthily and deliciously without spending too much time in the kitchen. Experiment with the ingredients and find the perfect combination for your tastes. Enjoy your meal!