Simple Veggie Stir Fry

A flavorful veggie-centric weeknight meal made in under 20 minutes…this slightly spicy Simple Veggie Stir Fry will make your weeknight cooking SO much easier!

Vegan, Gluten Free option, Dairy Free, Nut Free, Egg Free

In case you didn’t know, March is National Nutrition Month^®!

Unfortunately, because I’m still a dietetic intern, I’ve had less than the amount of free time I wish I had to work on the blog, so I haven’t prepared too much for it. But I couldn’t start off my first legit post of March without mentioning the holiday!

The 2016 National Nutrition Month theme is “Savor the Flavor of Eating Right.” The Academy of Nutrition and Dietetics (AND) describes it something like this:

“This year’s theme encourages everyone to take time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences food can add to our lives.”

Have you explored the Meaning of Food?

I whole-heartedly believe food is about SO much more than a way to get energy. But sometimes quick and easy, must-eat-NOW, takes over during hectic weeknights.

This is also why I’m starting a new monthly series, “Weeknight Cooking!”

I get that it’s hard to get a nutritious, satisfying dinner on the table when you get home late from work.

One of the biggest challenges I hear from clients and friends is that it’s too hard to cook for one. Especially when you get home after 7pm most weeknights.

Working in the hospital full-time as a dietetic intern, I TOTALLY get it!

Between finding time to socialize with friends, working out, and sleeping, it’s hard to want to wait in long store lines. (Even when food shopping is an activity I enjoy!)

But reaping the benefits of cooking versus going out to eat or ordering in, I always lose the “should I go food shopping” battle. And the latest research proves my point: cooking the same exact meal you would order at a restaurant saves you over 200 calories, extra fat and sodium. And probably some hidden sugars.

Not to mention the dent constantly eating out can have on your wallet.

Figuring out how I was going to healthfully fuel my busy schedule was at the top of my list!

Enter: my seriously simple veggie stir fry.

This Simple Veggie Stir Fry is…

• Vegan
• Gluten free
• Nut & sesame free
• Made in under 20 minutes!
• Adaptable to whatever produce you have in your fridge
• Even easier with frozen veggies
• CHEAP!
• 100% boyfriend approved (and asked for on a weekly basis!)

[Tweet “{Weeknight Cooking} Seriously SIMPLE Veggie Stir Fry in under 20 minutes!”]

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{Weeknight Cooking} Simple Veggie Stir Fry

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

Ingredients

• 1 garlic clove, minced
• 1 cup onions, sliced (I used a combination of yellow and red)
• 1 tablespoon olive oil or sesame oil
• 1 cup mixed mushrooms, sliced (I used a combination of white button and shitake)
• 1 bell pepper, thinly sliced
• 1 small eggplant, cut into thin strips
• 1 large carrot, shaved with vegetable peeler
• 1 medium zucchini, shaved with vegetable peeler
• 1 cup shelled edamame
• 2 tablespoons scallions (green onions), sliced
• 1/4 teaspoon freshly ground black pepper
• 1/8 teaspoon ground ginger or 1/8-inch piece ginger shaved
• 1/4 teaspoon (or more) red pepper flakes
• 2 tablespoons coconut aminos (if gluten free) or low sodium soy sauce
• Optional: 2 tablespoons cilantro and sesame seeds, for garnish

Instructions

1. In a large nonstick pan or wok, sauté garlic and onions in oil over medium-high heat.
2. Once onions begin to soften, after about 2 minutes, add mushrooms. Make sure the mushrooms have enough room to gently brown. Once mushrooms begin to soften, add bell pepper and eggplant, then carrot and zucchini. Continuously toss vegetables together for another minute.
3. Add edamame, scallions and spices to the pan, then turn the heat to low.
4. Add coconut aminos or soy sauce and make sure vegetables are entirely coated. Taste, and add more to taste.
5. Serve immediately over brown rice or quinoa and garish with sesame seeds, additional scallions and/or chopped cilantro. Drizzle with hot chili sauce, if desired.

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Happy weeknight cooking! 🙂

I hope you try this Simple Veggie Stir Fry!
XO