15 Healthy Summer Stir-Fry Recipes Ready in 15 Minutes

Healthy summer stir-fry recipes can be vibrant and quick. Dishes like Colorful Veggie Stir-Fry with Tofu, Shrimp and Zucchini Noodle Stir-Fry, and Spicy Szechuan Vegetable Stir-Fry offer fresh flavors and nutritious ingredients. Meals featuring Teriyaki Salmon with Bok Choy and Sweet Pepper and Apricot Chicken can be ready in just 15 minutes. These quick options guarantee summer cooking is easy, enjoyable, and packed with wellness. Explore these delightful recipes to discover more nutritious ideas.

Colorful Veggie Stir-Fry With Tofu

This colorful veggie stir-fry with tofu is a vibrant and nutritious dish, perfect for anyone seeking a quick and healthy meal option. Packed with a variety of fresh vegetables and plant-based protein from tofu, this stir-fry is ideal for vegans, vegetarians, or anyone looking to incorporate more vegetables into their diet.

With a total preparation time of just 30 minutes, it makes for a convenient dinner choice for busy weeknights or a light summer lunch.

Ingredients:

• 14 oz firm tofu, drained and pressed
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil (or vegetable oil)
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1 medium carrot, julienned
• 1 cup snap peas
• 1 small zucchini, sliced
• 2 cloves garlic, minced
• 1 inch fresh ginger, grated
• 2 green onions, chopped
• 1 tablespoon sesame seeds (for garnish)
• Salt and pepper, to taste
• Cooked brown rice or quinoa (for serving)

Cooking Steps:

1. Begin by cutting the pressed tofu into bite-sized cubes. In a medium bowl, toss the tofu with 1 tablespoon of soy sauce and let it marinate for about 10 minutes.
2. Heat the sesame oil in a large skillet or wok over medium-high heat. Once hot, carefully add the marinated tofu and sauté for about 5-7 minutes, or until golden and crispy on all sides. Remove the tofu from the skillet and set aside.
3. In the same skillet, add the minced garlic and grated ginger, sautéing for about 30 seconds until fragrant.
4. Add the sliced red bell pepper, broccoli florets, julienned carrot, snap peas, and zucchini to the skillet. Stir-fry the vegetables for 5-7 minutes, or until they are just tender yet still crisp.
5. Return the crispy tofu to the skillet and pour in the remaining tablespoon of soy sauce. Toss everything together and cook for an additional 2 minutes, allowing the flavors to meld.
6. Remove the stir-fry from heat, and adjust seasoning with salt and pepper to taste. Serve it over cooked brown rice or quinoa and garnish with chopped green onions and sesame seeds.

Variations and Tips:

• Feel free to use any seasonal vegetables you have on hand, such as bell peppers, snap peas, asparagus, or eggplant.
• For added protein, consider mixing in chickpeas or edamame.
• If you enjoy a spicy kick, add some red pepper flakes or Sriracha sauce to the dish.
• You can also experiment with different sauces, such as teriyaki, hoisin, or a homemade stir-fry sauce.
• For meal prep, cut and marinate the tofu and chop the vegetables ahead of time for easy assembly when you’re ready to cook.

Quick Chicken and Pineapple Stir-Fry

This Quick Chicken and Pineapple Stir-Fry is a vibrant and flavorful dish that perfectly balances the savory taste of chicken with the sweet and tangy notes of pineapple.

It’s an ideal meal for busy weeknights when you want something healthy, delicious, and ready in under 30 minutes. This dish serves 4 and is perfect for families or anyone looking to enjoy a quick but satisfying dinner packed with protein and essential nutrients.

Ingredients:

• 1 lb boneless, skinless chicken breast, cut into bite-sized pieces
• 1 cup fresh pineapple chunks (or canned, drained)
• 1 red bell pepper, sliced
• 1 green bell pepper, sliced
• 1 medium onion, sliced
• 2 cloves garlic, minced
• 2 tablespoons soy sauce (low sodium if preferred)
• 1 tablespoon olive oil (or sesame oil for added flavor)
• 1 teaspoon ginger, grated (optional)
• 1/2 teaspoon red pepper flakes (adjust for spice level)
• Cooked rice or quinoa, for serving
• Fresh cilantro or green onions, for garnish (optional)

Cooking Instructions:

1. In a large skillet or wok, heat the olive oil over medium-high heat.
2. Add the chicken pieces to the skillet and stir-fry for about 5-7 minutes, or until they are perfectly cooked and no longer pink in the center.
3. Remove the chicken from the skillet and set aside. In the same skillet, add the onions and bell peppers. Stir-fry for 3-4 minutes, until they begin to soften.
4. Add the minced garlic and grated ginger (if using) to the veggies and cook for an additional minute.
5. Return the chicken to the skillet, then add in the pineapple chunks, soy sauce, and red pepper flakes. Stir well to combine and let everything cook together for another 2-3 minutes, allowing the flavors to meld.
6. Serve hot over cooked rice or quinoa, and garnish with fresh cilantro or green onions if desired.

Variations & Tips:

• To make this dish gluten-free, substitute soy sauce with tamari or coconut aminos.
• You can add other veggies like snap peas, broccoli, or carrots for extra nutrition and variety.
• For a vegetarian option, replace the chicken with tofu or tempeh, adjusting the cooking time accordingly.
• Experiment with adding a splash of pineapple juice or a squeeze of lime for a different flavor profile.
• If you’re short on time, use pre-cut vegetables and canned pineapple to cut down your prep time even further.

Shrimp and Zucchini Noodle Stir-Fry

This Shrimp and Zucchini Noodle Stir-Fry is a vibrant, healthy dish that offers an invigorating take on traditional stir-fry using zucchini noodles (or “zoodles”) instead of rice or regular noodles. Perfect for those seeking a low-carb meal or simply aiming to incorporate more vegetables into their diet, this dish is also ideal for seafood lovers.

With a preparation time of about 20 minutes, it is quick and easy to prepare, making it a great choice for weeknight dinners or a light summer meal.

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 4 medium zucchini, spiralized into noodles
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 bell pepper, sliced
• 1 cup snap peas
• 2 tablespoons soy sauce or tamari
• 1 tablespoon fresh ginger, grated
• Salt and pepper, to taste
• 1 tablespoon sesame seeds (optional)
• Fresh cilantro or green onions for garnish (optional)

Cooking Steps:

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add minced garlic and grated ginger, cooking for about 30 seconds until fragrant.
3. Increase the heat and add the shrimp, cooking until they turn pink, about 2-3 minutes. Season with salt and pepper.
4. Add the sliced bell pepper and snap peas, stir-frying for another 2-3 minutes until they begin to soften.
5. Gently fold in the zucchini noodles and soy sauce, cooking for an additional 2-3 minutes until the zoodles are slightly tender but still crisp.
6. Remove from heat and sprinkle with sesame seeds, if using. Garnish with fresh cilantro or green onions before serving.

Variations and Tips:

• For added protein, consider incorporating chicken or tofu instead of shrimp.
• Customize the vegetables by adding broccoli, carrots, or mushrooms based on your preference.
• If you like a bit of heat, toss in some crushed red pepper flakes or sriracha.
• To make this dish gluten-free, use tamari instead of soy sauce.
• Serve immediately for the best texture; zoodles can become soggy if left to sit.

Beef and Broccoli With Ginger Soy Sauce

Beef and Broccoli with Ginger Soy Sauce is a vibrant and flavorful dish that brings together tender slices of beef and crisp broccoli, bathed in a savory ginger soy sauce. This dish is not only quick and easy to prepare but also a fantastic option for those looking for a healthy yet satisfying meal, making it ideal for busy weeknights and families alike.

With a preparation time of around 15 minutes and a cooking time of about 10 minutes, you can have this delicious stir-fry ready in no time, providing a wholesome dinner in under half an hour.

Ingredients:

• 1 pound beef sirloin, thinly sliced against the grain
• 2 cups broccoli florets
• 2 tablespoons vegetable oil
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1/4 cup soy sauce (low sodium, if preferred)
• 2 tablespoons oyster sauce
• 1 tablespoon cornstarch
• 1 teaspoon sesame oil
• Salt and pepper to taste
• Sesame seeds and green onions for garnish (optional)

Cooking Instructions:

1. Prepare the Marinade: In a bowl, combine the sliced beef with 2 tablespoons of soy sauce, cornstarch, and sesame oil. Mix well and let it marinate for at least 10 minutes.
2. Blanch the Broccoli: In a pot of boiling water, briefly blanch the broccoli florets for about 2 minutes, then quickly transfer them to an ice bath to stop the cooking process. Drain and set aside.
3. Stir-Fry the Beef: In a large skillet or wok, heat the vegetable oil over medium-high heat. Add the marinated beef slices and stir-fry for about 3-4 minutes until browned and cooked through. Remove the beef from the skillet and set it aside.
4. Add Aromatics: In the same skillet, add a bit more oil if needed, and sauté the minced garlic and ginger for about 30 seconds or until fragrant.
5. Combine Ingredients: Return the beef to the skillet along with the blanched broccoli. Add the remaining soy sauce and oyster sauce, stir to combine, and cook for an additional 2-3 minutes until everything is heated through and evenly coated in the sauce.
6. Season and Serve: Taste and adjust seasoning with salt and pepper if needed. Serve hot, garnished with sesame seeds and chopped green onions if desired.

Variations and Tips:

• For a spicier kick, add sliced red chili peppers or a splash of chili sauce to the stir-fry.
• Substitute beef with other proteins such as chicken, tofu, or shrimp for variety.
• To add more vegetables, consider including bell peppers, snap peas, or carrots in the stir-fry.
• To make it a complete meal, serve over cooked brown rice or quinoa for added fiber and nutrition.
• Make sure not to overcrowd the pan while cooking, as this will prevent the beef from browning properly. You can cook in batches if necessary.

Spicy Szechuan Vegetable Stir-Fry

Spicy Szechuan Vegetable Stir-Fry is a vibrant, flavorful dish that brings together an array of colorful vegetables with the bold, aromatic notes of Szechuan spices. Ideal for vegetable lovers and those seeking a quick, healthy meal, this stir-fry is perfect for weeknight dinners or as a delightful dish for a summer gathering.

With a preparation time of about 15 minutes and a cooking time of roughly 10 minutes, this dish is both fast and satisfying.

Ingredients:

• 1 cup broccoli florets
• 1 cup bell peppers (red and yellow), sliced
• 1 cup snap peas
• 1 cup carrots, julienned
• 1 cup mushrooms, sliced
• 3 tablespoons vegetable oil
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 3 tablespoons Szechuan sauce
• 1 tablespoon soy sauce
• 1 teaspoon chili paste (adjust to taste)
• 1 tablespoon sesame seeds (for garnish)
• Green onions, sliced (for garnish)

Cooking Instructions:

1. Prepare the Vegetables: Wash and chop all vegetables as noted in the ingredients list.
2. Heat the Oil: In a large pan or wok, heat the vegetable oil over medium-high heat until shimmering.
3. Sauté Aromatics: Add the minced garlic and grated ginger to the pan. Sauté for about 30 seconds until fragrant, being careful not to let it burn.
4. Cook Vegetables: Add the broccoli, bell peppers, snap peas, carrots, and mushrooms to the pan. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
5. Add Sauces: Pour in the Szechuan sauce, soy sauce, and chili paste. Stir well to coat all the vegetables evenly. Let cook for an additional 2 minutes.
6. Garnish and Serve: Remove from heat, and sprinkle with sesame seeds and sliced green onions. Serve immediately over rice or noodles, if desired.

Variations and Tips:

• Protein Boost: Add tofu, tempeh, or chicken for extra protein. If using tofu or chicken, cook it before adding the vegetables.
• Heat Level: Adjust the amount of chili paste according to your spice preference. For a milder dish, use less or omit it altogether.
• Vegetable Swap: Feel free to substitute any of the vegetables based on what you have on hand or your personal preference. Zucchini, asparagus, or baby corn work well too.
• Meal Prep: This stir-fry can be made in advance and stored in the fridge for up to 3 days. Reheat in a wok or microwave before serving.
• Serve with: For a complete meal, serve over steamed jasmine rice, quinoa, or whole grain rice noodles.

Sesame Garlic Green Beans and Mushrooms

Sesame Garlic Green Beans and Mushrooms is a delightful and vibrant stir-fry that perfectly highlights the fresh flavors of summer vegetables. This dish is not only quick and easy to prepare but also packed with nutrients, making it ideal for busy weeknight dinners or healthy side dishes for family gatherings.

With a preparation time of just 15 minutes, you’ll have a delicious and colorful meal on your table in no time.

Ingredients:

• 1 pound green beans, trimmed
• 8 ounces mushrooms, sliced (button or shiitake)
• 3 tablespoons sesame oil
• 3 cloves garlic, minced
• 2 tablespoons soy sauce (low-sodium preferred)
• 1 tablespoon sesame seeds
• 1 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• 2 green onions, sliced (for garnish)

Cooking Steps:

1. Begin by blanching the green beans in boiling water for 2-3 minutes until they are bright green and slightly tender. Drain and immediately plunge them into an ice bath to stop the cooking process. Set aside.
2. In a large skillet or wok, heat sesame oil over medium-high heat. Add the minced garlic and sauté for about 30 seconds until fragrant.
3. Toss in the sliced mushrooms and cook for about 3-4 minutes, stirring frequently until they are tender and slightly browned.
4. Add the blanched green beans to the skillet, followed by soy sauce, sesame seeds, and red pepper flakes (if using). Stir-fry for an additional 2-3 minutes until everything is well combined and heated through.
5. Season with salt and pepper to taste. Remove from heat, and garnish with sliced green onions before serving.

Variations and Tips:

• For added protein, consider tossing in cooked chicken, tofu, or shrimp during the stir-fry process.
• Substitute the green beans with other vegetables like bell peppers, sugar snap peas, or broccoli for a different flavor profile.
• If you love a little sweetness, drizzle honey or maple syrup in the stir-fry right before serving.
• To enhance the nuttiness, try adding more sesame seeds or a sprinkle of crushed peanuts on top before serving.
• Adjust the level of garlic and heat according to your preference—feel free to add more or less based on taste!

Thai Basil Chicken and Bell Peppers

Thai Basil Chicken and Bell Peppers is a vibrant and flavorful stir-fry that captures the essence of Thai cuisine. This dish combines tender pieces of chicken with sweet bell peppers and aromatic Thai basil, making it a perfect meal for anyone looking for a quick, healthy option that satisfies both flavor and nutrition.

It takes about 30 minutes to prepare and cook, making it a great choice for busy weeknights or casual gatherings with friends and family.

Ingredients

• 1 lb (450g) chicken breast, thinly sliced
• 2 cups bell peppers, sliced (mixed colors for visual appeal)
• 1 cup fresh Thai basil leaves
• 3 cloves garlic, minced
• 2 tablespoons vegetable oil
• 2 tablespoons soy sauce
• 1 tablespoon fish sauce
• 1 tablespoon oyster sauce
• 1 teaspoon sugar
• 1 teaspoon cornstarch
• 1/4 cup water
• Cooked jasmine rice or rice noodles (for serving)

Cooking Steps

1. Marinate the Chicken: In a bowl, combine the sliced chicken with soy sauce, fish sauce, oyster sauce, sugar, and cornstarch. Mix well and let it marinate for about 15 minutes.
2. Prepare the Stir-Fry: Heat vegetable oil in a large skillet or wok over medium-high heat. Add the minced garlic and sauté for about 30 seconds until fragrant.
3. Cook the Chicken: Add the marinated chicken to the skillet and cook for about 5-7 minutes, stirring frequently, until the chicken is browned and cooked through.
4. Add Vegetables: Stir in the sliced bell peppers and cook for an additional 3-4 minutes until they are tender but still crisp.
5. Finish with Basil: Add the Thai basil leaves and stir until they are wilted and well mixed with the chicken and peppers, about 1 minute. If needed, add a little water to create a bit of sauce.
6. Serve: Remove from heat and serve hot over steamed jasmine rice or toss it with rice noodles for a delicious, filling meal.

Variations & Tips

• Protein Alternatives: Swap out chicken for tofu, shrimp, or beef to accommodate different dietary preferences.
• Spice Level: For those who enjoy heat, consider adding sliced fresh chilies or a dash of chili paste during cooking.
• Vegetable Additions: Feel free to add other vegetables such as snap peas, broccoli, or carrots for extra nutrition and color.
• Herb Substitute: If Thai basil is unavailable, regular sweet basil or a mix of basil and mint can also work well, though the flavor will differ slightly.
• Make Ahead: This dish can be prepped ahead of time; marinate the chicken the night before and chop the vegetables to save time when you’re ready to cook.

Enjoy this healthy and delicious Thai Basil Chicken and Bell Peppers on a warm summer evening!

Cashew Chicken With Snow Peas

Cashew Chicken With Snow Peas is a vibrant and nutritious stir-fry dish that showcases tender pieces of chicken, crunchy snow peas, and crunchy cashews, all coated in a savory sauce.

This dish is perfect for busy weeknights, as it can be prepared in under 30 minutes, making it ideal for families or anyone looking to whip up a quick and healthy meal.

Not only does it provide a satisfying balance of protein and vegetables, but it also delivers a delightful mix of textures and flavors that is sure to please both adults and children alike.

Ingredients:

• 1 pound boneless, skinless chicken breasts, sliced into bite-sized pieces
• 1 cup snow peas, trimmed
• 1/2 cup cashews, roasted and unsalted
• 2 tablespoons vegetable oil
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• 1/4 cup soy sauce (or tamari for a gluten-free option)
• 2 tablespoons hoisin sauce
• 1 tablespoon cornstarch
• 1/4 cup chicken broth
• Salt and pepper, to taste
• Cooked rice or noodles, for serving

Cooking Instructions:

1. In a medium bowl, combine the sliced chicken, soy sauce, hoisin sauce, and cornstarch. Mix well and let marinate for about 10 minutes.
2. Heat vegetable oil in a large skillet or wok over medium-high heat. Once the oil is hot, add the marinated chicken and cook until lightly browned and cooked through, about 5-7 minutes. Remove the chicken from the skillet and set aside.
3. In the same skillet, add the minced garlic and ginger. Sauté for about 30 seconds until fragrant.
4. Add the snow peas to the skillet and stir-fry for 2-3 minutes until they’re bright green and tender-crisp.
5. Return the cooked chicken to the skillet and add the chicken broth. Stir everything together to combine and simmer for an additional 2-3 minutes to heat through.
6. Stir in the roasted cashews, and season with salt and pepper to taste. Serve immediately over cooked rice or noodles.

Variations and Tips:

• For an extra crunch, add sliced bell peppers, carrots, or broccoli to the stir-fry.
• Substitute chicken with tofu or shrimp for different protein options.
• If you prefer a spicier dish, add a splash of Sriracha or red pepper flakes to the sauce.
• To make this dish even quicker, use pre-cut vegetables or a frozen stir-fry vegetable mix.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or microwave before serving.

Eggplant and Chickpea Stir-Fry

Eggplant and Chickpea Stir-Fry is a vibrant and nutritious dish that combines tender eggplant with protein-packed chickpeas, creating a satisfying meal perfect for vegetarians and those looking for a healthy weeknight dinner option.

This delightful stir-fry is not only quick to prepare, taking about 30 minutes from start to finish, but it also boasts a medley of flavors and textures that will delight your taste buds.

Ideal for meal prep or last-minute dinner ideas, this dish is sure to please the whole family.

Ingredients:

• 1 medium eggplant, diced
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 bell pepper, sliced (any color)
• 1 medium onion, sliced
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish
• Cooked rice or quinoa, for serving (optional)

Cooking Instructions:

1. Heat the olive oil in a large skillet or wok over medium heat.
2. Add the sliced onion and cook for 2-3 minutes until translucent.
3. Stir in the minced garlic and cook for an additional minute until fragrant.
4. Add the diced eggplant to the skillet, stirring frequently. Cook for about 5-7 minutes, allowing it to soften and begin to brown.
5. Incorporate the sliced bell pepper and drained chickpeas into the pan. Sprinkle in the ground cumin, smoked paprika, salt, and pepper. Stir well to combine all ingredients.
6. Cook the mixture for another 5-7 minutes, or until the bell pepper is tender and the chickpeas are heated through.
7. Taste and adjust seasoning if necessary. Remove from heat.
8. Serve the stir-fry over cooked rice or quinoa and garnish with fresh parsley or cilantro.

Variations and Tips:

• For added flavor and nutrition, consider adding in other vegetables such as zucchini, spinach, or broccoli.
• If you prefer a spicier dish, add red pepper flakes or a dash of hot sauce to the stir-fry.
• To enhance the Mediterranean flavor, a squeeze of lemon juice before serving can elevate the dish.
• Leftovers can be stored in an airtight container in the refrigerator for up to 3 days; reheat thoroughly before serving again.

Enjoy your healthy and delicious Eggplant and Chickpea Stir-Fry!

Lemon Garlic Shrimp and Asparagus

Lemon Garlic Shrimp and Asparagus is a vibrant, fresh stir-fry that’s perfect for a quick and healthy summer meal. Packed with protein from the shrimp and nutrients from the asparagus, this dish is ideal for anyone looking to enjoy a light yet satisfying dinner.

Preparation takes about 10 minutes, with a cooking time of around 15 minutes, making it an excellent choice for busy weeknights or leisurely weekend meals.

Ingredients:

• 1 pound large shrimp, peeled and deveined
• 1 bunch asparagus, trimmed and cut into 2-inch pieces
• 3 tablespoons olive oil
• 4 cloves garlic, minced
• Juice of 1 lemon
• Zest of 1 lemon
• Salt and pepper, to taste
• Fresh parsley, chopped (for garnish)
• Lemon slices (for garnish)

Cooking Instructions:

1. Heat 2 tablespoons of olive oil in a large skillet or wok over medium-high heat.

2. Add the minced garlic to the skillet and sauté for about 1 minute until fragrant, being careful not to let it burn.

3. Add the shrimp to the skillet and sprinkle with salt and pepper. Cook for about 2-3 minutes on each side, until the shrimp turns pink and opaque.

Remove the shrimp from the skillet and set aside.

4. In the same skillet, add the remaining tablespoon of olive oil and the asparagus. Stir-fry for 4-5 minutes until the asparagus is tender but still crisp.

5. Return the shrimp to the skillet, add the lemon juice and lemon zest, and toss everything together until well combined.

Cook for an additional 1-2 minutes to heat through.

6. Taste and adjust seasoning if necessary. Garnish with chopped parsley and lemon slices before serving.

Variations and Tips:

• For added flavor, consider marinating the shrimp in lemon juice, garlic, and olive oil for 30 minutes before cooking.
• Substitute asparagus with other vegetables such as bell peppers, snap peas, or broccoli for variety.
• Serve over cooked quinoa, brown rice, or whole grain pasta for a more filling meal.
• For a spicier kick, add red pepper flakes or sliced fresh chili when sautéing the garlic.

Quinoa and Vegetable Stir-Fry

Quinoa and Vegetable Stir-Fry is a vibrant and nutritious dish that combines protein-rich quinoa with a variety of fresh vegetables, making it an excellent option for health-conscious individuals, vegetarians, or anyone looking to incorporate more plant-based meals into their diet.

This colorful stir-fry is quick to prepare, taking only about 30 minutes from start to finish, which makes it perfect for busy weeknights.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 cup bell peppers (mixed colors), sliced
• 1 cup broccoli florets
• 1 cup snap peas or green beans
• 1 medium carrot, julienned
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon sesame oil
• 1 teaspoon fresh ginger, grated (optional)
• Salt and pepper to taste
• Chopped fresh cilantro or green onions for garnish

Cooking Steps:

1. Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa and vegetable broth (or water). Bring to a boil, then reduce heat to low, cover, and let it simmer for about 15 minutes or until the liquid is absorbed and the quinoa is fluffy. Remove from heat and fluff with a fork.
2. Prepare the Stir-Fry: In a large skillet or wok, heat the olive oil over medium-high heat. Add the diced onion and sauté for about 2-3 minutes until it becomes translucent.
3. Add Garlic and Vegetables: Stir in the minced garlic and cook for another minute. Then, add the bell peppers, broccoli, snap peas (or green beans), and carrot. Stir-fry for about 5-7 minutes or until the vegetables are tender-crisp.
4. Combine Quinoa and Sauce: Add the cooked quinoa to the skillet along with the soy sauce, sesame oil, and grated ginger (if using). Stir everything together until well combined and heated through. Season with salt and pepper to taste.
5. Garnish and Serve: Remove from heat and garnish with chopped cilantro or green onions. Serve warm as a main dish or side dish.

Variations and Tips:

• Protein Additions: For added protein, consider mixing in cooked chickpeas, tofu, or tempeh.
• Spice it Up: Add crushed red pepper flakes or sriracha for a spicy kick.
• Vegetable Substitutions: Feel free to use any seasonal vegetables you have on hand, such as zucchini, asparagus, or spinach.
• Meal Prep: This stir-fry can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat in a skillet or microwave before serving.
• Nutty Flavor: Incorporate sesame seeds or chopped nuts for added texture and flavor.

Enjoy your healthy and delicious Quinoa and Vegetable Stir-Fry, packed with nutrients and bursting with flavor!

Teriyaki Salmon and Bok Choy

Teriyaki Salmon and Bok Choy is a delicious and healthy stir-fry dish that combines tender salmon fillets with vibrant bok choy in a savory teriyaki sauce. This meal is perfect for seafood lovers looking for a quick and nutritious dinner option, as it can be prepared in just 30 minutes.

The fusion of flavors and textures makes it not only appetizing but also visually stunning, which is ideal for family dinners or entertaining guests during the warm summer months.

Ingredients:

• 2 salmon fillets (about 6 oz each)
• 2 cups bok choy, chopped
• 1 tablespoon vegetable oil
• 1/4 cup teriyaki sauce (store-bought or homemade)
• 1 teaspoon fresh ginger, grated
• 1 clove garlic, minced
• 1 tablespoon sesame seeds
• Salt and pepper, to taste
• Cooked rice or quinoa, for serving
• Sliced green onions, for garnish (optional)

Cooking Steps:

1. Begin by preparing the salmon. Season the salmon fillets lightly with salt and pepper on both sides.
2. In a large skillet or wok, heat the vegetable oil over medium-high heat. Once hot, add the salmon fillets, skin side down, and cook for about 4-5 minutes until the skin is crispy and the salmon is just cooked through.
3. Carefully flip the salmon fillets and add the minced garlic and grated ginger to the pan. Sauté for an additional minute until fragrant.
4. Pour the teriyaki sauce over the salmon and allow it to simmer for an additional 2 minutes, spooning the sauce over the fish to glaze it evenly.
5. Next, add the chopped bok choy to the skillet, stirring gently to coat it in the sauce. Cook for another 2-3 minutes until the bok choy is wilted and tender.
6. Remove the skillet from heat and sprinkle sesame seeds on top for added crunch and flavor.
7. Serve the teriyaki salmon and bok choy over a bed of warm cooked rice or quinoa, and garnish with sliced green onions if desired. Enjoy your meal!

Variations and Tips:

• For a spicier kick, consider adding sliced red pepper or a splash of sriracha to the stir-fry.
• If bok choy isn’t available, other greens like kale or spinach can be used as substitutes.
• This recipe can also be made using other types of fish such as mahi-mahi or tilapia. Adjust cooking time accordingly based on the thickness of the fish.
• To enhance the flavor, marinate the salmon in teriyaki sauce for 15-30 minutes before cooking.
• You can serve this dish with a side of steamed vegetables or a mixed green salad for a complete meal.

Portobello Mushroom and Spinach Stir-Fry

Portobello Mushroom and Spinach Stir-Fry is a delicious and healthy vegetarian dish that highlights the rich umami flavor of portobello mushrooms paired with tender spinach. This quick meal is perfect for anyone looking for a light, nutritious dinner in under 30 minutes.

It’s ideal for vegetarians, vegans, and anyone wanting to enjoy a wholesome meal filled with vegetables.

Ingredients:

• 4 large portobello mushrooms, sliced
• 4 cups fresh spinach, washed and dried
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 tablespoon soy sauce (or tamari for gluten-free)
• 1 teaspoon sesame oil (optional)
• 1 tablespoon sesame seeds (for garnish)
• Salt and pepper to taste
• Cooked rice or quinoa (for serving)

Cooking Instructions:

1. In a large skillet or wok, heat the olive oil over medium heat.
2. Add the minced garlic and sauté for about 30 seconds until fragrant.
3. Increase the heat to medium-high and add the sliced portobello mushrooms to the skillet. Stir-fry for about 5-7 minutes, or until the mushrooms have released their moisture and become tender.
4. Stir in the fresh spinach and continue to cook for another 2-3 minutes until the spinach starts to wilt.
5. Drizzle soy sauce (and sesame oil, if using) over the stir-fried mushrooms and spinach. Toss everything together to combine. Season with salt and pepper to taste.
6. Serve hot over cooked rice or quinoa, and sprinkle sesame seeds on top for garnish.

Variations and Tips:

• For added protein, consider incorporating tofu, tempeh, or chickpeas.
• Feel free to add other vegetables like bell peppers, carrots, or broccoli for more variety and nutrition.
• If you’re a fan of spice, add a pinch of red pepper flakes or sliced jalapeños.
• This dish can be made in bulk and stored in the fridge for up to three days, making it a great option for meal prep.
• Experiment with different sauces, such as teriyaki or sriracha, to customize the flavor to your liking.

Sweet Pepper and Apricot Chicken Stir-Fry

Sweet Pepper and Apricot Chicken Stir-Fry is a vibrant and flavorful dish that perfectly balances the sweetness of apricots with the savory goodness of tender chicken.

This dish is ideal for health-conscious individuals or families looking for a quick weeknight meal, as it can be prepared in just 30 minutes. The combination of colorful bell peppers brings a revitalizing crunch and eye-catching appeal, while the apricots add a unique fruity twist that will tantalize your taste buds.

Ingredients:

• 1 pound chicken breast, sliced into thin strips
• 2 tablespoons olive oil
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup apricot halves (fresh or canned)
• 2 cloves garlic, minced
• 1 tablespoon ginger, minced
• 2 tablespoons soy sauce
• 1 tablespoon honey (optional)
• Salt and pepper, to taste
• Cooked jasmine rice or quinoa, for serving
• Fresh cilantro, for garnish (optional)

Cooking Steps:

1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add the sliced chicken breast to the pan and season with salt and pepper. Stir-fry for about 5-7 minutes, until the chicken is browned and cooked through. Remove from the pan and set aside.
3. In the same pan, add the sliced bell peppers, garlic, and ginger. Stir-fry for about 3-4 minutes until the vegetables are slightly tender yet still crisp.
4. Add the apricot halves to the pan and stir gently to combine. Pour in the soy sauce and honey (if using) and stir well to coat all the ingredients. Cook for an additional 2-3 minutes, allowing the flavors to meld.
5. Return the cooked chicken to the pan and toss everything together. Stir-fry for another 1-2 minutes until heated through.
6. Serve immediately over cooked jasmine rice or quinoa, and garnish with fresh cilantro if desired.

Variations and Tips:

• For added nutrition, feel free to include other vegetables such as broccoli, snap peas, or carrots.
• You can substitute the chicken with shrimp or tofu for a different protein option, making it suitable for different dietary preferences.
• Adjust the level of sweetness by adding more or less honey depending on your taste.
• For a spicy kick, consider adding crushed red pepper flakes or a drizzle of sriracha sauce.
• This stir-fry can be made ahead of time and stored in the refrigerator; just reheat before serving.

Curried Vegetable and Lentil Stir-Fry

Curried Vegetable and Lentil Stir-Fry is a vibrant and nutritious dish that combines the earthy flavors of lentils with an array of colorful vegetables, all enveloped in aromatic spices. This dish is perfect for vegetarians, health-conscious eaters, or anyone looking to incorporate more plant-based meals into their diet. It takes about 30 minutes to prepare and is great for a quick weeknight dinner or a meal prep option for the week ahead.

Ingredients

• 1 cup green or brown lentils, rinsed
• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 bell pepper (any color), sliced
• 1 cup broccoli florets
• 1 cup carrots, sliced
• 1 zucchini, sliced
• 1 can (14 oz) coconut milk
• 2 tablespoons curry powder
• 1 teaspoon turmeric
• Salt and pepper, to taste
• Fresh cilantro, for garnish (optional)
• Cooked rice or quinoa, for serving

Cooking Steps

1. In a medium pot, cook the lentils according to package instructions until tender. Drain and set aside.
2. While the lentils are cooking, heat the olive oil in a large skillet or wok over medium heat.
3. Add the chopped onion and cook until translucent, about 3-4 minutes. Stir in the garlic and ginger, cooking for an additional minute until fragrant.
4. Add the bell pepper, broccoli, carrots, and zucchini to the skillet. Stir-fry the vegetables for about 5 minutes, or until they begin to soften.
5. Stir in the cooked lentils, coconut milk, curry powder, and turmeric. Mix well and let it simmer on low heat for 5-7 minutes, allowing the flavors to meld. Season with salt and pepper to taste.
6. Serve warm over a bed of cooked rice or quinoa and garnish with fresh cilantro, if desired.

Variations and Tips

• Feel free to swap out the vegetables based on what you have on hand or what’s in season. Spinach, snap peas, or green beans are excellent alternatives.
• For added protein, consider mixing in some diced tofu or chickpeas.
• Adjust the spice level by adding red pepper flakes or chopped chili peppers for heat.
• If you want a thicker sauce, let the stir-fry simmer for a few extra minutes until it reduces.
• This dish can be stored in the refrigerator for up to 4 days, making it a perfect option for meal prep. Reheat before serving.