Beef and Vegetable Stir-Fry

Nutrition · per serving

Steps

1. 1

   Preparation: Wash all vegetables, cut broccoli into small florets, seed and slice the bell pepper, slice the zucchini, peel and slice or cut the carrot, quarter the mushrooms. Chop the onion, spring onions, and garlic.

   200 g broccoli, cut into florets150 g (1 small) red bell pepper, seeded and sliced150 g zucchini, sliced into 0.5 cm thick rounds80 g (1 small) carrot, sliced thinly or cut into sticks100 g mushrooms, quartered70 g (1 small) red onion, finely diced30 g spring onions, sliced into 1 cm pieces (white + green separated)3 cloves (approx. 9 g) garlic cloves, finely chopped
2. 2

   Prepare the beef: Pat the beef dry, lightly season with salt and pepper. In a bowl, mix the tomato paste with tamari, chili flakes, and paprika powder; briefly marinate the beef in it (5–7 minutes) to absorb the flavors.

   300 g lean beef, sliced thinly or cut into strips1/2 tsp coarse sea salt1/2 tsp freshly ground black pepper20 g (1 tbsp) tomato paste30 ml (2 tbsp) Tamari (gluten-free) or dark soy sauce1/2 tsp (or to taste) chili flakes or chili powder1 tsp sweet paprika powder
3. 3

   Heat the pan: Preheat a large non-stick skillet or wok over medium-high heat. Add oil to the hot pan and swirl until it shimmers slightly.

   15 ml (1 tbsp) olive oil or neutral oil (e.g., canola/avocado)
4. 4

   Quickly sear the beef: Add the marinated beef in batches to the pan, ensuring the pieces make contact with the pan and quickly brown. Sear briefly (about 2–3 minutes), just until the edges are brown; remove and set aside.

   300 g lean beef, sliced thinly or cut into strips
5. 5

   Harder vegetables first: If needed, add a little more oil. First, add broccoli and carrot to the pan and stir-fry for 3–4 minutes until slightly soft but still crisp.

   15 ml (1 tbsp) olive oil or neutral oil (e.g., canola/avocado)200 g broccoli, cut into florets80 g (1 small) carrot, sliced thinly or cut into sticks
6. 6

   Add softer vegetables and aromatics: Add bell pepper, zucchini, mushrooms, and onion and stir-fry for another 4 minutes until the vegetables are cooked but still crunchy. Just before finishing, mix in the garlic and the white part of the spring onions and stir-fry for 30–60 seconds until fragrant.

   150 g (1 small) red bell pepper, seeded and sliced150 g zucchini, sliced into 0.5 cm thick rounds100 g mushrooms, quartered70 g (1 small) red onion, finely diced3 cloves (approx. 9 g) garlic cloves, finely chopped30 g spring onions, sliced into 1 cm pieces (white + green separated)
7. 7

   Finish: Return the seared beef to the pan, pour the remaining marinade into the pan (if any left in the bowl; this is the sauce). Toss everything well, heat together for 1–2 minutes, taste, and add tamari or salt if needed. If desired, add a few drops of lemon juice to elevate the flavors.

   300 g lean beef, sliced thinly or cut into strips30 ml (2 tbsp) Tamari (gluten-free) or dark soy sauce1/2 tsp coarse sea salt5 ml (1 tsp) lemon juice (optional, for seasoning)
8. 8

   Green finish: Sprinkle the green parts of the spring onions and chopped parsley/cilantro over the pan, toss once, and serve hot immediately or divide into meal prep containers.

   30 g spring onions, sliced into 1 cm pieces (white + green separated)1 tbsp freshly chopped parsley or cilantro for garnish
9. 9

   Serving tip: For meal prep, let cool (max. 30 minutes) and then store tightly sealed in the refrigerator. To reheat, briefly warm in a hot pan or heat in the microwave for 2–3 minutes to keep the vegetables crisp.

Origin & History

Vegetable and meat stir-fries are a practical everyday form in North America: they combine quick preparation with using up leftovers and are great for meal prep. The combination of lean beef and colorful vegetables is inspired by classic stir-fry techniques.