Ingredients
- Broccoli Florets: (2 cups) Provides a hearty cruciferous vegetable base, adding texture and nutritional value. Choose fresh broccoli florets, cut into bite-sized pieces for even cooking.
- Carrots: (1 cup, julienned or sliced) Adds sweetness and vibrant color. Julienned carrots cook quickly and evenly in a stir fry, providing a satisfying crunch.
- Bell Peppers: (2, any color, sliced) Contributes sweetness and a slight tang, as well as essential vitamins. Using a mix of colors enhances both the visual appeal and nutritional diversity of the dish.
- Snap Peas or Snow Peas: (1 cup) Offers a delicate sweetness and crispness, complementing the other vegetables. Ensure to trim the ends of snap peas before cooking.
- Mushrooms: (1 cup, sliced) Adds an earthy and umami flavor. Cremini, shiitake, or white button mushrooms work well. Slice them to a uniform size for even cooking.
- Onion: (1 medium, sliced) Provides a foundational savory flavor base. Yellow or white onions are suitable, sliced thinly for quick cooking in the stir fry.
- Garlic: (4-5 cloves, minced) The star of the sauce, delivering a pungent and aromatic flavor. Freshly minced garlic is crucial for the best flavor.
- Ginger: (1 tablespoon, grated) Adds warmth and a slightly spicy note, complementing the garlic. Fresh ginger is recommended for its vibrant flavor.
- Soy Sauce: (1/4 cup, low sodium) Provides the salty and umami base for the garlic sauce. Low sodium soy sauce helps control the salt content.
- Oyster Sauce (Optional, for non-vegetarian): (2 tablespoons) Enhances the umami depth of the sauce and adds a subtle richness. Omit for a vegetarian or vegan version.
- Sesame Oil: (1 tablespoon) Adds a nutty aroma and flavor characteristic of Asian cuisine. Use toasted sesame oil for a more intense flavor.
- Cornstarch: (1 tablespoon) Used as a thickening agent for the garlic sauce, creating a glossy and clinging texture.
- Water or Vegetable Broth: (1/4 cup) Helps to thin the sauce and create the desired consistency. Vegetable broth adds a bit more flavor.
- Honey or Maple Syrup (Optional): (1 teaspoon) Balances the savory flavors with a touch of sweetness. Adjust to your preference or omit for a less sweet stir fry.
- Red Pepper Flakes (Optional): (1/4 teaspoon or to taste) Adds a touch of heat for those who prefer a spicy stir fry.
- Cooking Oil: (2-3 tablespoons, vegetable or canola oil) For stir-frying the vegetables and ensuring they cook without sticking.
Instructions
- Prepare the Vegetables: Begin by washing and chopping all your vegetables. Cut the broccoli into florets, julienne or slice the carrots, slice the bell peppers, trim the snap peas, slice the mushrooms, and slice the onion. Mince the garlic and grate the ginger. Having all your vegetables prepped and ready to go before you start cooking is crucial for efficient stir-frying. This technique, known as “mise en place,” will make the cooking process smooth and quick.
- Make the Garlic Sauce: In a small bowl, whisk together the soy sauce, oyster sauce (if using), sesame oil, cornstarch, water or vegetable broth, honey or maple syrup (if using), and red pepper flakes (if using). Whisk until the cornstarch is fully dissolved and the sauce is smooth. Set the sauce aside. Preparing the sauce in advance ensures that you can quickly add it to the stir fry at the right moment, preventing any delays and maintaining the heat of the wok or pan.
- Heat the Wok or Pan: Place a wok or large skillet over high heat. Allow the wok or pan to get very hot. This high heat is essential for stir-frying, as it allows the vegetables to cook quickly and retain their crispness. If the pan is not hot enough, the vegetables will steam instead of stir-fry, resulting in a softer texture rather than the desired crisp-tender bite.
- Add Cooking Oil and Aromatics: Once the wok or pan is hot, add the cooking oil. Let the oil heat up for a few seconds until it shimmers. Then, add the minced garlic and grated ginger to the hot oil. Stir-fry for about 30 seconds, or until fragrant. Be careful not to burn the garlic and ginger; you just want to lightly sauté them to release their aromatic oils. This step infuses the oil with flavor, which will then be transferred to the vegetables.
- Stir-fry the Vegetables: Add the onion, carrots, and broccoli florets to the wok or pan. Stir-fry for 3-4 minutes, tossing and stirring frequently. These vegetables are denser and require a longer cooking time. Continue to stir-fry over high heat, ensuring the vegetables are evenly exposed to the heat.
- Add Remaining Vegetables: Add the bell peppers, mushrooms, and snap peas (or snow peas) to the wok or pan. Stir-fry for another 3-5 minutes, or until the vegetables are crisp-tender. The goal is to cook the vegetables until they are tender-crisp – cooked through but still retaining a slight bite. Avoid overcooking, as this will make them mushy.
- Pour in the Garlic Sauce: Pour the prepared garlic sauce over the vegetables in the wok or pan. Stir-fry for 1-2 minutes, or until the sauce has thickened and evenly coated the vegetables. As the sauce heats up, the cornstarch will activate and thicken it, creating a glossy and flavorful coating.
- Serve Immediately: Once the sauce has thickened and the vegetables are nicely coated, remove the vegetable stir fry from the heat and serve immediately. Stir-fries are best enjoyed fresh and hot. Serving immediately ensures that the vegetables retain their crispness and the sauce is at its optimal consistency.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
Nutrition
- Serving Size: one normal portion
- Calories: 350
- Fiber: 7