Stir-Fried Veggies in White Sauce A Creamy Wholesome Delight
This Stir-Fried Veggies in White Sauce is a quick, nutritious dish featuring crisp vegetables tossed in a velvety white sauce. It’s perfect as a side dish or a light vegetarian main course
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4 servings
Ingredients:
For the Stir-Fried Veggies:
2 tablespoons olive oil
2 cloves garlic, minced
1 small onion, thinly sliced
1 cup broccoli florets
1 cup carrots, julienned
1 cup bell peppers (red, yellow, or green), sliced
1 cup mushrooms, sliced
½ cup snap peas or green beans
Salt and pepper, to taste
For the White Sauce:
2 tablespoons butter
2 tablespoons all-purpose flour
2 cups milk (whole milk or your choice)
½ cup grated Parmesan cheese (optional)
¼ teaspoon nutmeg (optional, for added depth)
Salt and pepper, to taste
Instructions:
1. Stir-Fry the Vegetables:
Heat olive oil in a large skillet or wok over medium-high heat.
Add the minced garlic and sliced onion; sauté until fragrant and the onion is translucent (about 2–3 minutes).
Add the broccoli, carrots, bell peppers, mushrooms, and snap peas. Stir-fry for 5–7 minutes, or until the vegetables are tender-crisp. Season with salt and pepper. Remove from heat and set aside.
2. Make the White Sauce:
In a saucepan, add olive oil over medium heat. Add the flour and whisk constantly to form a smooth paste (roux). Cook for 1–2 minutes to remove the raw flour taste.
Gradually pour in the milk, whisking continuously to avoid lumps. Bring to a simmer and cook until the sauce thickens (about 3–5 minutes).
Stir in the Parmesan cheese (if using) and nutmeg. Season with salt and pepper to taste.
3. Combine Veggies and Sauce:
Pour the white sauce over the stir-fried vegetables and gently toss to coat. Let it simmer together for 2–3 minutes to blend the flavors.
4. Serve:
Serve warm as a side dish or over rice, quinoa, or pasta for a complete meal.
Calories: ~250 kcal per serving
Tips:
Use any combination of vegetables you like—zucchini, cauliflower, or asparagus work wonderfully!
For a vegan option, substitute butter with vegan butter and milk with plant-based alternatives (like almond or oat milk).
Add a sprinkle of chili flakes or herbs like thyme or basil for an extra kick of flavor.
This creamy, flavorful dish will make vegetables the star of your meal!