Stir-fried vegetables

Stir-Fried Vegetables: A Delicious Recipe for Fasting Days

Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Number of servings: 4

On days when we want to feel good without loading our meals with meat, stir-fried vegetables become the undisputed stars of our kitchen. This simple and quick stir-fried vegetable recipe is not only tasty but also packed with nutrients, making it perfect for fasting periods or simply for a healthy diet.

The history of this recipe is closely linked to culinary traditions, where vegetables were often prepared this way to preserve their natural flavor and allow consumers to enjoy their authentic aromas. This cooking method is used worldwide, and each culture adds a personal touch through the ingredients they choose. In fact, stir-fried vegetables are a symbol of simplicity and creativity in the kitchen.

Ingredients

- 4 medium potatoes, boiled with skin (you can also use leftovers from a salad)
- 1 large red bell pepper
- 1 jar of sliced mushrooms (about 200g)
- 2 green onions
- 2 cloves of garlic
- 2-3 tablespoons of olive oil
- Salt, to taste
- Pepper, to taste
- Dried thyme, to taste

Ingredient details

- Potatoes: Besides being filling, potatoes are an excellent source of carbohydrates and vitamins. Boiled with skin, they retain more nutrients.
- Bell pepper: This adds a sweet note and vibrant color to the dish, being rich in vitamin C and antioxidants.
- Mushrooms: They add umami flavor and are an excellent option to enhance the dish's texture.
- Green onions: Provide a subtle and fresh taste, perfect for complementing the vegetables.
- Garlic: Known for its medicinal properties, garlic not only adds a unique flavor but also benefits the immune system.
- Olive oil: A healthy fat, rich in monounsaturated fatty acids, contributing to a balanced diet.

Preparation techniques

1. Prepare the ingredients: Wash the potatoes well, and if you haven't used leftovers, boil them in salted water for 20-25 minutes. Then, let them cool, peel, and cut them into cubes. Wash the bell pepper, remove the seeds, and cut it into strips. Drain the mushrooms from the jar and chop them if they are too large, chop the green onions and crush the garlic.

2. Heat the pan: Heat the olive oil in a large pan over medium heat. Make sure the pan is well heated before adding the ingredients for even browning.

3. Add the potatoes: Place the potato cubes in the pan and sauté them for 5-7 minutes, stirring occasionally to prevent sticking. They will become crispy on the outside and soft on the inside.

4. Add the vegetables: Once the potatoes start to brown, add the bell pepper and mushrooms. Sauté everything together for 3-4 minutes.

5. Finishing the dish: Add the green onions and garlic, stirring gently to avoid crushing the vegetables. Continue to sauté for 2-3 minutes. Sprinkle salt, pepper, and thyme to taste and mix well.

6. Serving: Once all the vegetables are cooked and the flavors have melded, remove the pan from the heat. Serve the vegetables warm, as a side dish or as a main course.

Practical tips

- Vegetable variation: You can experiment with other vegetables, such as zucchini, eggplant, or carrots. Each brings a different note and unique flavor to the dish.
- Spices: If you like a spicier taste, add a little paprika or chili.
- Serving: These stir-fried vegetables pair perfectly with a fresh green salad or a serving of basmati rice. You can also add a yogurt sauce for a refreshing touch.

Frequently asked questions

1. Can I use frozen vegetables? Yes, frozen vegetables are a convenient option, but make sure to thaw and dry them well before adding them to the pan.

2. What are the nutritional benefits of this recipe? Vegetables are rich in vitamins, fiber, and antioxidants. This recipe is low in calories and ideal for a healthy diet.

3. Can I make this recipe vegan? This recipe is already vegan, but you can play with the ingredients to adapt it to your tastes.

Calories: Approximately 180 calories per serving.

In conclusion, this stir-fried vegetable recipe is not only simple but also full of flavor and color. It is an excellent choice for everyday meals as well as special occasions. I encourage you to try it and put your personal touch on it by adding ingredients you like. Cooking is an art, and each recipe becomes unique through the way you interpret it!