Discover a simple and nutritious Vegetable Stir-Fry recipe using locally sourced vegetables. This quick and easy dish is packed with flavor, making it a perfect weeknight meal. Try it today!

Here's a simple recipe for a quick and healthy Vegetable Stir-Fry using local vegetables:

Ingredients:

  - 2 tablespoons vegetable oil

  - 1 onion, thinly sliced

  - 2 garlic cloves, minced

  - 1 bell pepper, thinly sliced

  - 1 cup broccoli florets

  - 1 carrot, julienned

  - 1 zucchini, sliced

  - 1 cup snap peas

  - 1/4 cup soy sauce

  - 2 tablespoons oyster sauce

  - 1 tablespoon rice vinegar

  - 1 teaspoon sesame oil

  - Salt and pepper, to taste

  - Cooked rice, for serving

Instructions:

1- Heat the vegetable oil in a large pan over medium-high heat.

2- Add the onion and garlic, and sauté for 2-3 minutes, until fragrant.

3- Add the bell pepper, broccoli, carrot, zucchini, and snap peas to the pan. Cook for 5-6 minutes, stirring frequently, until the vegetables are tender-crisp.

4- In a small bowl, mix together the soy sauce, oyster sauce, rice vinegar, sesame oil, salt, and pepper.

5- Pour the sauce over the vegetables and stir to coat evenly. Cook for another 2-3 minutes.

6- Serve the vegetable stir-fry over cooked rice. Enjoy your quick and healthy meal!

Nutritional Values:

Here's an approximate nutritional breakdown for the ingredients in the Vegetable Stir-Fry recipe:

Vegetable oil (2 tablespoons):

  - Calories: 240

  - Fat: 28g

  - Sodium: 0mg

  - Carbohydrates: 0g

  - Fiber: 0g

  - Protein: 0g

benefits:Contains healthy fats and vitamin E, which are beneficial for heart health and skin.

Onion (1 medium):

  - Calories: 44

  - Fat: 0.1g

  - Sodium: 4mg

  - Carbohydrates: 10g

  - Fiber: 1.9g

  - Protein: 1.2g

benefits: Rich in antioxidants and compounds that may help reduce inflammation, improve heart health, and support immune function.

Garlic (2 cloves):

  - Calories: 8

  - Fat: 0.1g

  - Sodium: 1mg

  - Carbohydrates: 1.8g

  - Fiber: 0.1g

  - Protein: 0.4g

benefits: Contains compounds with potent medicinal properties, including immune-boosting and heart-healthy effects.

Bell pepper (1 medium):

  - Calories: 25

  - Fat: 0.3g

  - Sodium: 3mg

  - Carbohydrates: 6g

  - Fiber: 2.5g

  - Protein: 1g

benefits: High in vitamin C, which boosts immunity and skin health, and contains antioxidants that may reduce the risk of chronic diseases.

Broccoli (1 cup, chopped):

  - Calories: 31

  - Fat: 0.3g

  - Sodium: 30mg

  - Carbohydrates: 6g

  - Fiber: 2.4g

  - Protein: 2.6g

benefits: Packed with vitamins, minerals, and antioxidants, broccoli is known for its potential cancer-fighting properties and ability to support digestion.

Carrot (1 medium):

  - Calories: 25

  - Fat: 0.1g

  - Sodium: 42mg

  - Carbohydrates: 6g

  - Fiber: 2g

  - Protein: 0.6g

benefits:A good source of beta-carotene, fiber, and vitamins, carrots are known for promoting eye health and supporting healthy skin.

Zucchini (1 medium):

  - Calories: 33

  - Fat: 0.6g

  - Sodium: 17mg

  - Carbohydrates: 6g

  - Fiber: 2g

  - Protein: 2g

benefits: Low in calories and high in water content, zucchini is a great source of antioxidants and may help improve digestion.

Snap peas (1 cup):

  - Calories: 41

  - Fat: 0.4g

  - Sodium: 3mg

  - Carbohydrates: 8g

  - Fiber: 3.3g

  - Protein: 2.5g

benefits: Rich in fiber and vitamins C and K, snap peas support digestion, immunity, and bone health.

Soy sauce (1/4 cup):

  - Calories: 36

  - Fat: 0.2g

  - Sodium: 3318mg

  - Carbohydrates: 2.7g

  - Fiber: 0.4g

  - Protein: 5.1g

benefits: While high in sodium, soy sauce adds flavor and is a source of protein and iron for vegetarians and vegans.

Oyster sauce (2 tablespoons):

  - Calories: 37

  - Fat: 0.3g

  - Sodium: 1380mg

  - Carbohydrates: 8.1g

  - Fiber: 0g

  - Protein: 0.8g

benefits: Adds a rich flavor to dishes and provides iron, which is essential for red blood cell production.

Rice vinegar (1 tablespoon):

  - Calories: 2

  - Fat: 0g

  - Sodium: 0mg

  - Carbohydrates: 0.1g

  - Fiber: 0g

  - Protein: 0g

benefits: Adds a tangy flavor and may have some digestive benefits due to its acetic acid content.

Sesame oil (1 teaspoon):

  - Calories: 40

  - Fat: 4.5g

  - Sodium: 0mg

  - Carbohydrates: 0g

  - Fiber: 0g

  - Protein: 0g

benefits: Adds flavor and healthy fats, including omega-6 fatty acids, which are important for brain function and skin health.

Note: Nutritional values may vary slightly depending on factors such as brand, cooking methods, and specific varieties of ingredients used.