Fresh, fast, and full of texture — this Stir Fried Vegetables recipe transforms simple produce into a colorful, flavor-packed dish in just minutes. Crisp carrots, tender green beans, earthy shiitake mushrooms, and delicate courgettes are flash-cooked over high heat, then finished with nutty sesame and savory soy. It’s the kind of healthy recipe that feels both nourishing and satisfying.
Serves: 4
Ingredients
- 2 tablespoons + 1 teaspoon peanut oil
- 1 tablespoon + 1 teaspoon sesame seeds
- 2 large carrots, thinly sliced into fine strips
- 4 ounces (115 g) fresh green beans, trimmed and lightly parboiled
- 6 shiitake mushrooms, thinly sliced
- 2 small zucchini (yellow or green), cut into slender sticks
- 1 tablespoon low-sodium soy sauce
- ¼ teaspoon toasted sesame oil (or to taste)
Method
1. Lightly Toast the Seeds
Warm 1 teaspoon of peanut oil in a wok over medium heat. Add sesame seeds and stir gently until fragrant and pale golden, about 45–60 seconds. Remove immediately to prevent burning.
2. Quick Vegetable Sauté
Increase heat to high and add the remaining oil. Toss in the carrots and cook briefly, about 60 seconds.
Add the green beans, zucchini, and mushrooms. Stir constantly for 2–4 minutes. The vegetables should remain slightly crisp with vibrant color.
3. Season and Finish
Pour soy sauce along the edges of the wok so it sizzles on contact. Drizzle sesame oil over the vegetables and toss thoroughly. Sprinkle the toasted seeds on top just before serving.
Serve immediately while hot and aromatic.
