Salteado de Verduras de Verano

Revisado por Editores de recetas del Reino UnidoEscrito por Editores de recetas del Reino UnidoPublicado originalmente 28 Ene 2026

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This vibrant summer vegetable stir-fry is a celebration of seasonal produce, offering a fresh and healthy take on a quick midweek meal. The dish relies on the natural sweetness of sun-ripened peppers, courgettes and cherry tomatoes, all brought together by a punchy, zesty herb sauce. Using a variety of tender herbs such as Thai basil and mint adds an aromatic depth that elevates simple garden vegetables into something truly special.

As a versatile vegan main course, this recipe is perfect for those looking to pack more nutrition into their diet without sacrificing flavour. The base of stir-fried nutty grains provides a satisfying, crunchy texture that pairs beautifully with the crisp-tender vegetables. Whether you are using up a seasonal vegetable box or foraging from the garden, this colourful dish is a light yet filling option for a warm evening.

Ingredients for Summer Vegetable Stir-Fry

3 cups mixed tender herbs (such as basil, Thai basil, mint, coriander, tarragon, and celery leaves), divided
1/2 cup thinly sliced spring onions, divided
1 1/2" piece peeled ginger, sliced
1 diente de ajo
110ml de aceite vegetal, dividido
2 cucharadas de vinagre de arroz sin sazonar
2 cucharadas de semillas de sésamo
Sal kosher y pimienta negra recién molida
375g cooked, cooled wheat berries, farro, or brown rice
750g chopped mixed summer vegetables (such as peppers, aubergine, chillies, courgette, summer squash, carrots, celery, radishes, and cherry tomatoes)

How to make Summer Vegetable Stir-Fry

Combine 2 cups herbs, 1/4 cup spring onions, ginger, and garlic in a mini-processor. Pulse to chop ingredients. Add 60ml oil, vinegar, and 60ml water and process until a coarse purée forms. Transfer herb sauce to a bowl and stir in sesame seeds. Season to taste with salt and pepper. DO AHEAD: Herb sauce can be made 2 hours ahead. Cover and chill.

Heat 1 tablespoon oil in large heavy skillet over medium-high heat until oil just begins to smoke. Add remaining 40g spring onions and wheat berries. Stir-fry until wheat berries are golden brown and slightly crunchy, about 3 minutes. Season with salt and pepper. Divide wheat berries among bowls.

Return skillet to medium-high heat and add remaining 2 tablespoons oil. Add vegetables, season with salt and pepper, and stir-fry until brightly coloured and crisp-tender, about 4 minutes. Add remaining 1 cup herbs and toss to combine. Divide vegetables over wheat berries. Drizzle with herb sauce.

Descargo de responsabilidad

Si bien se ha hecho todo lo posible para garantizar que la información sea precisa y esté actualizada, las necesidades individuales pueden variar y los requisitos dietéticos pueden diferir según las condiciones de salud personales. Siempre revise las etiquetas de los alimentos y la información sobre alérgenos antes de preparar o consumir cualquier receta. Si tiene preocupaciones específicas de salud, alergias, intolerancias o sigue una dieta prescrita médicamente, busque el consejo de su médico de cabecera, farmacéutico o un dietista registrado antes de realizar cambios significativos en su dieta o estilo de vida.