Stir-fried vegetables

Stir-fried vegetable side dish with Worcestershire sauce and sesame seeds

Preparation time: 10 minutes
Cooking time: 10 minutes
Total time: 20 minutes
Servings: 4

When it comes to side dishes, few recipes are quicker and more delicious than a vibrant combination of stir-fried vegetables. This stir-fried vegetable recipe is not only easy to prepare but also brings a splash of color and health to your table. Perfect to accompany a juicy steak or tender fish, this side dish will transform any meal into an unforgettable culinary experience.

A Brief History

Stir-frying vegetables is a technique used for centuries in various cultures, with deep roots in the culinary traditions of many regions. This method preserves the natural flavor and fresh texture of vegetables while allowing for diverse flavors through spices and sauces. Using Worcestershire sauce, for example, adds a rich layer of umami, being a versatile ingredient that enhances dishes.

Ingredients

- 2 carrots
- 1 zucchini
- 1 eggplant
- 1 red bell pepper
- 1 green bell pepper
- 3 tablespoons olive oil
- 1 teaspoon sesame seeds
- 3 teaspoons Worcestershire sauce
- Salt and pepper to taste
- (Optional) Chili pepper for an extra kick

Ingredient Details

1. Carrots are an excellent source of beta-carotene, a powerful antioxidant that supports eye health. Choose fresh carrots in a vibrant color for a crunchy texture and sweet taste.

2. Zucchini is high in water and low in calories, making it ideal for a healthy diet. You can opt for green or yellow zucchini, depending on your preferences.

3. Eggplant adds a slightly bitter taste that pairs perfectly with the other vegetables. Be sure to choose firm eggplants with smooth skin.

4. Bell peppers come in various colors and provide a crunchy texture as well as a boost of vitamin C. The combination of red and green peppers not only adds a pleasing visual contrast but also a variety of flavors.

5. Worcestershire sauce is the secret ingredient that gives the dish a deep and complex flavor.

Preparation Technique

1. Preparing the vegetables: Start by washing all the vegetables. Cut the carrots into long sticks about 5 cm long. The zucchini, eggplant, and bell peppers can be cut into cubes or sticks, depending on your preference.

2. Heating the oil: Heat the olive oil in a pan or wok over medium heat. Make sure the oil is well heated before adding the vegetables – this will help seal in the flavors and maintain the crunchy texture.

3. Sautéing the carrots: Add the cut carrots and sauté for 5 minutes. They require the longest cooking time, so it’s best to start with them.

4. Adding the other vegetables: After 5 minutes, add the remaining vegetables to the pan. Stir well to distribute them evenly. Season with salt and pepper to enhance the natural flavors of the vegetables.

5. Worcestershire sauce: After 2-3 minutes, add the Worcestershire sauce. Stir again to ensure even distribution of the sauce. Let the vegetables cook for another 2-3 minutes until all are tender but still crunchy.

6. Finishing the dish: Finally, add the sesame seeds and mix well. They will provide a nutty flavor and a pleasant texture.

Chef's Tip

If you like spicy food, add slices of chili pepper during the sautéing of the vegetables. This will intensify the flavor and give an extra kick to the dish. Also, for a more exotic touch, you can try adding some fresh herbs, such as basil or cilantro, at the end.

Serving

Serve the vegetables warm, alongside a juicy steak or grilled fish. These stir-fried vegetables are also delicious as a filling for a wrap or as a side for a salad. You can drizzle with a little lemon juice for an extra freshness.

Possible Variations

- Adding protein: You can turn this side dish into a main course by adding tofu or diced chicken cooked together with the vegetables.
- Alternative vegetables: Instead of eggplant, you can use pumpkin or mushrooms for a different flavor. Broccoli or cauliflower can also be added for extra texture.
- Alternative sauces: Try replacing Worcestershire sauce with soy sauce or teriyaki sauce for an Asian twist.

Calories and Nutritional Benefits

This vegetable side dish is not only delicious but also healthy, with a low-calorie content. A serving of approximately 150 grams has about 100-120 calories. It is rich in vitamins and minerals, being an excellent source of fiber, which aids digestion and maintains intestinal health.

Frequently Asked Questions

1. Can I use frozen vegetables?
Yes, you can use frozen vegetables, but make sure to thaw and drain them well before sautéing.

2. How can I store leftover vegetables?
Store the vegetables in an airtight container in the refrigerator. They will be good for 2-3 days. You can quickly reheat them in a pan.

3. Is this recipe vegan?
Yes, all the ingredients used are vegan and suitable for any plant-based diet.

This simple and quick stir-fried vegetable recipe is perfect for anyone looking to bring a splash of health and color to their plate. Whether you use it as a side dish or as a base for a main course, I assure you it will surely become a favorite in your kitchen. Enjoy!