Stir Fried Vegetables in Garlic Sauce
Crisp, colorful vegetables tossed in a savory, aromatic garlic sauce. This quick and easy Indo-Chinese stir-fry is perfect for a healthy weeknight dinner, ready in under 30 minutes.
For 4 servings
Prepare Sauces and Vegetables
- Wash and chop all vegetables as specified. Keep them ready in separate bowls based on cooking time (hard veggies like carrots and broccoli; softer veggies like bell peppers and baby corn).
- In a small bowl, whisk together the soy sauce, rice vinegar, sugar, salt, black pepper, and 1/4 cup of water. This is your stir-fry sauce.
- In another small bowl, mix the cornflour with the remaining 1/4 cup of water until a smooth, lump-free slurry is formed. Set aside.
Sauté Aromatics
- Place a large wok or skillet over high heat and add the vegetable oil. Heat until the oil shimmers.
- Add the chopped garlic, grated ginger, slit green chilies, and the white parts of the spring onions to the hot oil.
- Stir-fry continuously for 30-45 seconds until they become fragrant. Be careful not to burn the garlic.
Stir-fry the Vegetables
- Add the harder vegetables (carrots and broccoli) to the wok. Stir-fry on high heat for 2-3 minutes, tossing constantly.
- Next, add the softer vegetables (bell peppers and baby corn). Continue to stir-fry for another 2-3 minutes.
- The vegetables should be cooked through but remain tender-crisp, not mushy.
Add Sauce and Thicken
- Pour the prepared soy sauce mixture over the vegetables in the wok. Toss everything well to ensure the vegetables are evenly coated.
- Bring the sauce to a simmer, which should take about 30 seconds.
- Give the cornflour slurry a quick stir (as it settles) and pour it into the center of the wok. Stir continuously for 1-2 minutes as the sauce thickens and turns glossy.
Finish and Serve
- Turn off the heat. Drizzle the toasted sesame oil over the stir-fry for a nutty aroma.
- Garnish with the chopped green parts of the spring onions.
- Toss one final time and serve immediately with steamed jasmine rice, hakka noodles, or quinoa.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1High heat is crucial for a good stir-fry. It sears the vegetables quickly, locking in flavor and keeping them crisp.
- 2Mise en place is key. Have all your ingredients chopped, measured, and sauces mixed before you start cooking, as the process is very fast.
- 3Do not overcrowd the pan. If your wok or pan is small, cook the vegetables in two batches to ensure they fry rather than steam.
- 4For extra green and crisp broccoli, blanch it in boiling water for 1 minute, then shock it in an ice bath before adding it to the stir-fry.
- 5Always re-stir the cornflour slurry just before adding it to the wok, as the cornflour settles at the bottom.
Adapt it for your goals.
Protein Boost
Add 200g of cubed paneer, tofu, or bite-sized chicken pieces. Sauté the protein first until golden, set aside, and add it back in with the sauce.
Nutty CrunchNutty Crunch
Toss in a handful of roasted cashews or peanuts along with the sesame oil at the end for added texture and flavor.
Spicier VersionSpicier Version
Add 1/2 teaspoon of red chili flakes with the garlic and ginger, or drizzle a teaspoon of sriracha or chili garlic sauce into the soy sauce mixture.
Mushroom MedleyMushroom Medley
Incorporate 100g of sliced button or shiitake mushrooms. Add them along with the softer vegetables.
Why this is on our healthy list.
Rich in Vitamins and Minerals
The diverse mix of colorful vegetables like broccoli, carrots, and bell peppers provides a wide array of essential vitamins (A, C, K) and minerals that support overall health.
High in Dietary Fiber
Vegetables are a great source of dietary fiber, which aids in digestion, promotes gut health, and helps maintain stable blood sugar levels.
Boosts Immunity
Ingredients like garlic, ginger, and vitamin C-rich bell peppers contain powerful antioxidants and anti-inflammatory compounds that help strengthen the immune system.
Supports Heart Health
This dish is low in saturated fat and cholesterol. The high fiber content and nutrients from vegetables can contribute to lower blood pressure and improved heart health.
Frequently asked questions
One serving of this Stir Fried Vegetables in Garlic Sauce contains approximately 150-180 calories, making it a light and healthy option. The exact count can vary based on the specific vegetables and oils used.