Getting kids to eat their veggies has never been easier—or tastier! This Rainbow Veggie Stir-Fry is not only vibrant and visually appealing but also packed with nutrients. The combination of colorful vegetables and a sweet, savory sauce makes this dish irresistible, even for picky eaters. Perfect as a side dish or a main course, it’s quick to prepare and guaranteed to bring smiles to the table.
Ingredients
- 1 cup broccoli florets
- 1 cup carrots, thinly sliced
- 1 cup red bell peppers, diced
- 1 cup yellow bell peppers, diced
- 1/2 cup snap peas
- 1/4 cup corn kernels (optional)
- 2 tbsp olive oil
- 1 clove garlic, minced
- 1 tbsp soy sauce (or low-sodium option)
- 1 tbsp honey (or maple syrup for a vegan option)
- 1 tsp sesame oil
- 1 tsp cornstarch mixed with 2 tbsp water (optional, for thickening)
Instructions
- Prepare the Vegetables:
- Wash and chop all the vegetables into bite-sized pieces to make them easy and fun for kids to eat.
- Cook the Vegetables:
- Heat olive oil in a large skillet or wok over medium heat.
- Add garlic and sauté for 30 seconds until fragrant.
- Toss in broccoli, carrots, and snap peas. Stir-fry for 3–4 minutes.
- Add More Vegetables:
- Add the bell peppers and corn. Continue to stir-fry for another 2–3 minutes until the vegetables are tender but still slightly crunchy.
- Make the Sauce:
- In a small bowl, whisk together soy sauce, honey, and sesame oil.
- Pour the sauce over the vegetables and toss to coat evenly.
- If using cornstarch, add the mixture and cook for an additional minute until the sauce thickens slightly.
- Serve and Enjoy:
- Remove from heat and transfer to a serving dish.
- Optionally, sprinkle with sesame seeds for added crunch and appeal.
Why Kids Will Love It
- Bright Colors: The rainbow of vegetables makes the dish visually exciting.
- Sweet and Savory Sauce: The kid-friendly sauce adds a touch of sweetness that appeals to their taste buds.
- Fun to Eat: Bite-sized veggies are easy to pick up and enjoy.
Rainbow Veggie Stir-Fry : Health Benefits
- Broccoli: Rich in fiber and vitamin C, great for immunity.
- Carrots: Packed with beta-carotene for healthy eyes.
- Bell Peppers: Loaded with vitamin C and antioxidants.
- Snap Peas: High in vitamins A and K, good for bones and skin.
Tips for Success
- Involve kids in preparing the vegetables—they’ll be more likely to eat what they helped create!
- Serve with rice or noodles to make it a complete meal.
- Customize the vegetables based on your child’s favorites or seasonal availability.
