Craving a quick, healthy, and incredibly flavorful dinner? Look no further! This Veg Stir Fry recipe, bursting with the vibrant tastes of India, is your answer. It's the perfect solution for busy weeknights, offering a delicious and satisfying meal ready in under 30 minutes. Whether you're a seasoned home cook or just starting your culinary journey, this easy recipe will become a staple in your kitchen. Get ready to experience the magic of homemade cooking with this delightful and healthy dish!
Ingredients:
This recipe serves 2-3 people. Feel free to adjust the quantities based on your needs.
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Vegetables:
- 1 medium onion, finely chopped
- 1 cup cauliflower florets
- 1 cup broccoli florets
- 1 cup carrots, julienned or diced
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 1/2 cup peas (fresh or frozen)
- 1 green chili, finely chopped (optional, adjust to your spice preference)
- 1/4 cup chopped cilantro, for garnish
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Sauce:
- 2 tablespoons oil (vegetable or coconut)
- 1 teaspoon ginger paste
- 1 teaspoon garlic paste
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder (adjust to taste)
- 1/2 teaspoon garam masala
- 1/4 teaspoon cumin powder
- Salt to taste
- 1 tablespoon lemon juice
Instructions:
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Prep the Vegetables: Wash and chop all the vegetables as indicated in the ingredients list. Having everything prepped before you start cooking will make the process much smoother.
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Sauté Aromatics: Heat the oil in a wok or large skillet over medium-high heat. Add the chopped onions and sauté until they become translucent and slightly golden. This takes about 3-5 minutes.
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Bloom Spices: Add the ginger and garlic pastes and sauté for another minute until fragrant. This step releases the full flavor potential of these aromatic ingredients.
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Add Spices: Stir in the turmeric powder, red chili powder, garam masala, and cumin powder. Sauté for 30 seconds, stirring constantly, to prevent burning.
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Stir-fry Vegetables: Add the cauliflower, broccoli, carrots, and green beans to the wok. Stir-fry for 5-7 minutes, until the vegetables are tender-crisp. Don't overcook them; you want them to retain their vibrant color and slight crunch.
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Add Peas and Season: Add the peas and green chili (if using). Stir-fry for another 2-3 minutes. Season with salt to taste.
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Finish and Garnish: Stir in the lemon juice. Garnish with fresh cilantro. Serve hot with rice, roti, or naan bread.
Tips for the Best Veg Stir Fry:
- Don't overcrowd the pan: If you have a lot of vegetables, stir-fry them in batches to ensure even cooking.
- Use high heat: This helps to retain the crispness of the vegetables.
- Adjust the spice level: Feel free to adjust the amount of green chili and red chili powder to your preference.
- Add other vegetables: Get creative! Feel free to add other vegetables like bell peppers, mushrooms, or potatoes.
Variations:
- Paneer Stir Fry: Add cubed paneer (Indian cheese) along with the vegetables for a protein boost.
- Tofu Stir Fry: Substitute paneer with tofu for a vegetarian option.
- Peanut Stir Fry: Add a tablespoon of peanut butter to the sauce for a creamy and nutty flavor.
Nutritional Information (Approximate, per serving):
- Calories: Around 250-300
- Protein: 5-7 grams
- Carbohydrates: 30-40 grams
- Fat: 10-15 grams
This delicious and healthy Veg Stir Fry is perfect for a quick weeknight dinner. Enjoy this easy recipe and experience the incredible flavors of Indian cuisine in your own kitchen! It's a simple yet satisfying dish that's sure to become a family favorite. Happy cooking!