Nothing beats a well-done stir-fry when it comes to preparing simple quick meals that require little cleanup afterward. Cooking vegetables quick over high heat really goes a long way in bringing out the colors and flavors in them without compromising on the freshness and texture you get from raw veggies.
My mango veggies stir-fry has colorful vegetables and thin mango slices, flavors the mangoes really go well in this dish balancing off the flavors from the bell peppers, the sweet of the mango coats the veggies with a delicious mango flavor making every bite an explosion of flavor and crunchiness in your mouth.
I went modest on the stir-fry sauce for this meal by using a blend of soy sauce and chili flakes as I didn’t want to overpower the veggies by drowning them in an aromatic sauce, I really wanted the mango flavor to shine through my stir-fry.
For my veggies, I used a mixture of red onions, carrots, colorful bell peppers, broccoli, snow peas then finished off with the mangoes.I threw in some cherry tomatoes for some acidity that really balances of the sweet from the mango.
This dish is healthy packed with loads of vitamins and quite filling too.You can add in a protein of choice but I find it savory as it is.This dish is also fantastic paired alongside chicken or fish.
Recent research from Texas A & M University showed that the anti-inflammatory and antioxidant properties of mangos helped prevent breast cancer.
MANGO VEGGIES STIR-FRY RECIPE
PREP TIME: 5 MIN
COOK TIME: 7 MIN
TOTAL TIME: 12MIN
INGREDIENTS⬄1 cup broccoli
⬄1 cup red bell pepper
⬄1 cup yellow bell pepper
⬄1 cup snow peas
⬄¹/₂ red onion
⬄¹/₂ cup carrots
⬄¹/₂ cup cherry tomatoes
⬄2 tablespoons soy sauce
⬄1 teaspoon chili flakes
⬄Salt & pepper
Wash your vegetables and drain them completely dry.Chop your veggies up into preferably equal sizes for quick even cooking
Wash and completely dry your veggies using a paper towel, soggy vegetables with moisture on them will steam and not fry once they hit your hot pan.
Heat up your wok or non-stick pan until smoking hot.Drizzle in 1 tablespoon olive oil then add in your hard veggies in onions, broccoli stems, carrots and snow peas
I use olive oil in most of my cooking however for my stir fry I stick to oil that has a higher burning point as olive oil burns easy and will leave you with a funny bitter tasting stir-fry
Toss this around for two minutes to soften then throw in the rest of your veggies except for your cherry tomatoes and mangoes
Toss for 2 to 3 minutes then add in your mangoes and cherry tomatoes
Add the soy sauce and chili flakes.Season to taste with salt and pepper.Cook for one more minute then take off the heat.
Serve immediately with rice, noodles or enjoyed as it is for those going easy on their waistlines