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Image by Mariana Medvedeva
  • Writer's pictureLisa Smith

Healthy Dinner Recipe: Rainbow Stir-Fry

Updated: Apr 9


rainbow stir-fry recipe

This vibrant plant based stir-fry recipe is packed with a variety of colourful vegetables, providing an array of vitamins, minerals, and antioxidants. The ginger-soy sauce adds a delightful umami flavour while keeping the dish light and healthy. This colourful and wholesome plant based meal will nourish your body with a variety of essential nutrients.


Nutritional benefits:

  1. Abundance of Vitamins and Minerals: The stir-fry incorporates a variety of colourful vegetables like bell peppers, broccoli, carrots, sugar snap peas, and mushrooms. Each vegetable brings its own unique blend of vitamins and minerals to the dish. Bell peppers are rich in vitamin C and vitamin A, while broccoli provides vitamin K and folate. Carrots offer beta-carotene, which converts to vitamin A in the body. Sugar snap peas contribute vitamin C and fibre, while mushrooms provide B-vitamins and minerals like potassium and selenium. This diverse mix of vegetables ensures you get a wide range of essential nutrients in one dish.

  2. Antioxidant Powerhouse: The colourful assortment of vegetables in the stir-fry is not only visually appealing but also indicative of their high antioxidant content. Antioxidants help protect the body from free radicals, which can damage cells and contribute to chronic diseases. The bell peppers, broccoli, and mushrooms in particular are packed with antioxidants such as vitamin C, beta-carotene, and various photo chemicals. Including antioxidant-rich foods in your diet can support overall health and well-being.

  3. Fibre-rich Meal: The combination of vegetables in the stir-fry provides a good amount of dietary fibre. Fibre is essential for maintaining a healthy digestive system, promoting regular bowel movements, and supporting gut health. It also helps you feel fuller for longer, aiding weight management. The inclusion of fibre-rich ingredients like broccoli, carrots, and sugar snap peas makes this stir-fry a great choice for those looking to increase their fibre intake.

  4. Low in Calories and Fat: The stir-fry is cooked with minimal oil (sesame oil) and does not include any high-fat ingredients. This makes it a nutritious option for individuals aiming to manage their calorie and fat intake while still enjoying a flavourful and satisfying meal. By incorporating a wide range of vegetables, the dish provides volume and satiety without excessive calories or unhealthy fats.

  5. Ginger's Digestive and Anti-Inflammatory Benefits: The ginger used in the ginger-soy sauce brings more than just flavour to the dish. Ginger has been recognised for its potential digestive benefits, such as relieving nausea and aiding in digestion. It also possesses anti-inflammatory properties, which may help reduce inflammation in the body. Adding ginger to the stir-fry enhances both the taste and the potential health benefits of the recipe.

Rainbow Veggie Stir-Fry Recipe


Ingredients:

  • 1 tablespoon sesame oil

  • 1 red bell pepper, thinly sliced

  • 1 yellow bell pepper, thinly sliced

  • 1 orange bell pepper, thinly sliced

  • 1 small broccoli crown, cut into florets

  • 1 medium carrot, julienned

  • 1 cup sugar snap peas, trimmed

  • 1 cup sliced mushrooms

  • 2 cloves garlic, minced

  • 1 tablespoon fresh ginger, grated

  • 3 tablespoons low-sodium soy sauce

  • 1 tablespoon rice vinegar

  • 1 tablespoon maple syrup

  • 1 tablespoon miso paste

  • 2 green onions, thinly sliced

  • Sesame seeds for garnish


Instructions:

  1. In a large pan or wok, heat sesame oil over medium-high heat.

  2. Add the bell peppers, broccoli, carrot, sugar snap peas, and mushrooms to the pan. Stir-fry for 3-4 minutes until the vegetables are crisp-tender but still vibrant in colour.

  3. Push the vegetables to one side of the skillet and create a space in the centre. Add minced garlic and grated ginger to the centre and sauté for about 30 seconds until fragrant.

  4. In a small bowl, whisk together soy sauce, rice vinegar, miso paste and maple syrup until well combined.

  5. Pour the sauce over the vegetables and toss everything together to coat evenly. Stir-fry for an additional 1-2 minutes to heat the sauce through.

  6. Remove the pan from heat and garnish with sliced green onions and sesame seeds.

  7. Serve the rainbow veggie stir-fry as a standalone dish or add tofu, chicken, prawns and cooked brown rice or quinoa for a complete and balanced meal.

Enjoy this plant based, nutritious and delicious recipe! Here are some more delicious stir fry recipes.


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