Zucchini and Bell Pepper Stir Fry Recipe
Description:
Zucchini and Bell Pepper Stir Fry is a quick and healthy side dish, perfect for those looking to add a burst of vibrant vegetables to their meals. Packed with the goodness of zucchini and bell peppers, this stir fry is not only low in calories but also boosts metabolism, making it a great option for anyone focusing on weight management. The dish is prepared using extra virgin olive oil, enhancing its health quotient while adding a subtle richness to the flavors. Perfect for a weeknight dinner, this stir fry is a delightful combination of crunch and mild spices, complemented by the freshness of thyme and oregano.
Recipe Details
- Cuisine: Continental
- Course: Side Dish
- Diet: Vegetarian
- Preparation Time: 5 minutes
- Cooking Time: 10 minutes
- Total Time: 15 minutes
- Servings: 4
Ingredients
| Ingredient | Quantity |
|---|---|
| Green zucchini | 2, cut into long stripes |
| Red Bell Pepper (Capsicum) | 2, de-seeded and cut into stripes |
| Onion | 1, thinly sliced |
| Garlic | 3 cloves, finely chopped |
| Fresh Thyme Leaves | 1 teaspoon |
| Dried Oregano | 1 teaspoon |
| Red Chili Flakes | 1 teaspoon |
| Extra Virgin Olive Oil | 1 tablespoon |
| Salt | To taste |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 85 kcal |
| Protein | 2 g |
| Fat | 5 g |
| Carbohydrates | 9 g |
| Fiber | 2 g |
| Sodium | 120 mg |
Instructions
-
Prepare the Vegetables:
Wash and dry the zucchinis and bell peppers thoroughly. Slice the zucchinis into long stripes and de-seed and cut the bell peppers into similar stripes. Thinly slice the onion and finely chop the garlic cloves. Set aside. -
-
Heat the Oil:
Heat a wok or a wide skillet over medium heat. Add 1 tablespoon of extra virgin olive oil and let it warm up slightly. -
Sauté the Garlic:
Once the oil is warm, add the finely chopped garlic. Stir and sauté for about 30 seconds to a minute, or until the garlic becomes fragrant and turns a light golden brown. -
Cook the Onions:
Add the sliced onion to the wok and sauté for 2-3 minutes, or until the onion becomes soft and translucent. Stir occasionally to prevent burning. -
Add the Vegetables:
Toss in the zucchini and bell pepper stripes. Sprinkle a pinch of salt to season. Stir-fry the vegetables on high heat for about 1 minute to retain their crunch and vibrant color. -
Add the Seasonings:
Lower the heat slightly and add 1 teaspoon of dried oregano, 1 teaspoon of fresh thyme leaves, and 1 teaspoon of red chili flakes. Stir well to coat the vegetables evenly with the seasonings. Sauté for another minute, allowing the flavors to meld together. -
Finish and Serve:
Switch off the heat and give the stir fry one final toss. Adjust the seasoning by adding more salt if needed. Serve the Zucchini and Bell Pepper Stir Fry hot as a side dish.
Serving Suggestions:
Pair this flavorful stir fry with a warm bowl of beetroot soup or serve it alongside a hearty main dish like grilled chicken or pasta. It’s also a fantastic accompaniment to whole grain bread or steamed quinoa for a light yet filling meal.
This easy, colorful, and nutritious dish is sure to become a regular on your dinner table. Enjoy the crunch of fresh vegetables, the subtle warmth of spices, and the delicate aroma of herbs in every bite!
