Heart-Healthy Zucchini Stir Fry

Brighten up your dinner table with this quick and flavorful Heart-Healthy Zucchini Stir Fry, a vibrant dish packed with nutrient-rich veggies and bold flavors. This recipe combines tender zucchini, crispy bell peppers, and sweet carrots with aromatic garlic and ginger, all sautéed to perfection in heart-friendly olive oil. A splash of low-sodium soy sauce adds a savory touch, while a squeeze of fresh lemon juice gives it a zesty finish. Topped with sesame seeds for a nutty crunch, this stir fry is a low-calorie, high-fiber meal option that’s ready in just 20 minutes. Serve it as a light, satisfying main dish or pair it with brown rice or quinoa for a wholesome, well-rounded dinner. Perfect for busy weeknights, this easy veggie stir fry is gluten-free, dairy-free, and designed to support your heart health without sacrificing taste.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 2 medium-sized zucchini
• 1 large red bell pepper
• 1 large yellow bell pepper
• 1 large carrot
• 1 medium-sized red onion
• 2 cloves garlic
• 1 tablespoon olive oil
• 2 tablespoons low-sodium soy sauce
• 1 teaspoon (grated) fresh ginger
• 1 tablespoon lemon juice
• 0.5 teaspoon black pepper
• 1 teaspoon sesame seeds
• 2 cups optional cooked brown rice or quinoa

Directions

Step 1

Wash and dry the zucchini, bell peppers, and carrot. Cut the zucchini into half-moons, the bell peppers into strips, and the carrot into thin matchsticks.

Step 2

Peel and thinly slice the red onion. Mince the garlic cloves and grate the ginger.

Step 3

Heat a large non-stick skillet or wok over medium-high heat, then add the olive oil.

Step 4

Once the oil is hot, add the onion and garlic. Sauté for 2 minutes until fragrant and slightly softened.

Step 5

Add the zucchini, carrot, and bell peppers to the skillet. Stir well to combine and cook for 4-5 minutes, stirring occasionally, until the vegetables are tender but still crisp.

Step 6

Stir in the grated ginger, low-sodium soy sauce, and black pepper. Cook for another 2 minutes, ensuring the sauce coats the vegetables evenly.

Step 7

Remove the skillet from the heat and stir in the lemon juice for a fresh, tangy finish.

Step 8

Sprinkle sesame seeds over the stir fry before serving.

Step 9

Serve the stir fry as is, or over cooked brown rice or quinoa for a heartier meal.

Nutrition Facts

Serving size	1463 grams (1463.0g)

Amount per serving	% Daily Value*
Calories	955

Total Fat 21.80g	28%
Saturated Fat 3.80g	19%
Polyunsaturated Fat 2.30g
Cholesterol 0mg	0%
Sodium 4808mg	209%
Total Carbohydrate 172.00g	63%
Dietary Fiber 21.00g	75%
Total Sugars 41.80g
Protein 24.30g	49%

Vitamin D 0IU	0%
Calcium 165mg	13%
Iron 6mg	35%
Potassium 2297mg	49%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.0%

Protein: 9.9%

Carbs: 70.1%