Discover the savory, nutty taste of Sesame Stir-Fried Vegetables, a quick and healthy side dish that brings out the best in fresh vegetables like red bell pepper, broccoli, and carrots. With tahini (sesame paste) as the star of the sauce, this dish is both nutritious and delicious, perfect for weeknight dinners or meal prep.
Why You’ll Love This Stir-Fry
- Quick and Easy: Ready in just 15 minutes, this stir-fry makes weeknight cooking a breeze.
- Nutty Flavor: The rich, creamy tahini sauce adds a unique, deep flavor to the vegetables.
- Nutrient-Dense: Packed with vitamins and antioxidants from a mix of colorful vegetables.
- Versatile: Serve it as a side dish, over rice, or even with noodles for a heartier meal.
Recipe: Sesame Stir-Fried Vegetables
Ingredients:
- 1 tbsp olive oil
- 1 red bell pepper, sliced
- 1 cup broccoli florets
- 1 large carrot, julienned
- 2 tbsp tahini (sesame paste)
- 2 tbsp soy sauce (or tamari for gluten-free)
- 1 tsp sesame oil
- 1 tsp honey or maple syrup (optional for sweetness)
- 1 clove garlic, minced
- 1 tsp sesame seeds for garnish (optional)
Instructions:
- Prepare the Sauce: In a small bowl, whisk together tahini, soy sauce, sesame oil, honey (if using), and minced garlic until smooth. Set aside.
- Sauté Vegetables: Heat olive oil in a large skillet over medium heat. Add the red bell pepper, broccoli, and carrots, and sauté for 5-7 minutes, stirring occasionally, until the vegetables are tender but still crisp.
- Add the Sauce: Pour the tahini sauce over the vegetables and toss to coat evenly. Cook for another 2 minutes, allowing the sauce to thicken slightly and the flavors to meld.
- Serve: Transfer the stir-fried vegetables to a serving dish and sprinkle with sesame seeds for added crunch and flavor. Serve hot.
Serving Suggestions
- As a Side Dish: Pair with grilled chicken, tofu, or fish for a balanced meal.
- Over Rice or Noodles: Serve over steamed rice, quinoa, or your favorite noodles for a heartier meal.
- Topped with Protein: Add grilled shrimp, tempeh, or an egg on top for extra protein.
Health Benefits of Sesame Stir-Fried Vegetables
- Tahini: Rich in healthy fats and minerals like calcium and iron, tahini offers a creamy texture and nutty flavor without dairy.
- Red Bell Peppers: High in vitamin C and antioxidants, they support immune health and skin vitality.
- Broccoli: A cruciferous vegetable packed with fiber and vitamins like C and K, supporting digestion and bone health.
- Carrots: Rich in beta-carotene, which is important for eye health and immune function.
Tips for Perfect Stir-Fried Vegetables
- Don’t Overcook: Keep the vegetables crisp-tender by cooking them for a shorter time. This helps retain their nutrients and vibrant colors.
- Tahini Substitute: If you don’t have tahini, peanut butter or almond butter can be used as an alternative for a similar creamy texture.
- Make It Spicy: For a kick, add a pinch of red pepper flakes or drizzle with a little sriracha sauce.