Italian Stir Fry

Italian Stir Fry – An incredibly delicious vegetarian dinner with fresh vegetables and beans quickly cooked in a wok, tossed with bow tie pasta, fresh herbs, and cheese. Quick, healthy and easy!

Italian Stir Fry | www.diethood.com | An incredibly delicious vegetarian dinner with fresh vegetables and beans quickly cooked in a wok, tossed with bow tie pasta, fresh herbs, and cheese. Quick, healthy and easy!



I’m hopping around the globe these days, ha? We went to Mexico yesterday and today we’ve got one foot in Italy and the other in Asia. You know why, right? ‘Cause WE CAN!

Hey YOU! Happiest of Mondays! How was your weekend? I splurged on a new sweater and an ice cream cake. Cold and creamy. It’s just what this nasty winter made me crave.

To be completely honest, right after inhaling that slice, I made myself a cup of tea because I froze! I was so cold, I think my heart was weeping. Elsa’s got nothin’ on me and this God awful winter.

Also? I didn’t watch the Oscars and I have nothing and no one to gossip about. Wah wah wah.

Italian Stir Fry | www.diethood.com | An incredibly delicious vegetarian dinner with fresh vegetables and beans quickly cooked in a wok, tossed with bow tie pasta, fresh herbs, and cheese. Quick, healthy and easy!

But, on the flip side, I made you pasta with stir fried veggies! YAY US!

If you’ve ever wanted something quick, but also healthy AND really, really delicious, keep on reading. This recipe has it ALL.

Back in my single, college days I learned that a wok is the ultimate pan for just about every cooking technique. Its concave shape makes stir-frying super quick and easy, and it radiates intense heat, transforming the pan into an amazing cooking surface. Because the actual cooking is so fast, it’s an ideal tool for many of those quick weekday dinners that you and I looooove!

Italian Stir Fry | www.diethood.com | An incredibly delicious vegetarian dinner with fresh vegetables and beans quickly cooked in a wok, tossed with bow tie pasta, fresh herbs, and cheese. Quick, healthy and easy!

Eons ago, I first made this pasta dish on a whim and fell in love. The fresh veggies and garbanzo beans, tossed with a handful of fresh basil and bow tie pasta is all my dinner-dreams coming to life. The fact that it’s all made within, like, 19.2 minutes makes me want to kiss it!

And now, here we are today, you AND me, about to put our wok to work and make an Italian-ish meal on a Meatless Monday. We’re so trendy.

If you have some fresh baby spinach, toss a handful of it in there, too, will ya? Trust me, it’s delicious. It reminds me of this Garlic Butter Spinach and Pasta. ♥

Italian Stir Fry | www.diethood.com | An incredibly delicious vegetarian dinner with fresh vegetables and beans quickly cooked in a wok, tossed with bow tie pasta, fresh herbs, and cheese. Quick, healthy and easy!

Now, go awn and make your Meatless Monday… meatless!

ENJOY!

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Italian Stir Fry | www.diethood.com | An incredibly delicious vegetarian dinner with fresh vegetables and beans quickly cooked in a wok, tossed with bow tie pasta, fresh herbs, and cheese. Quick, healthy and easy!

Italian Stir Fry

Katerina | Diethood
An incredibly delicious vegetarian dinner with fresh vegetables and beans quickly cooked in a wok, tossed with bow tie pasta, fresh herbs, and cheese.
Servings : 6 servings
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins

Ingredients
  

  • 1- pound bow tie pasta
  • 1 tablespoon olive oil
  • 1 yellow onion , diced
  • 6 red mini sweet peppers , diced
  • 3 to 4 garlic cloves , minced
  • 4 fresh tomatoes , chopped
  • 1 can (15-ounces) garbanzo beans, well rinsed and drained
  • 1/2 cup black olives , halved
  • 1 cup vegetable broth
  • 1/2 cup chopped fresh parsley
  • 1/2 cup fresh basil leaves , sliced
  • 1 teaspoon dried oregano
  • salt and fresh ground pepper , to taste
  • Parmesan cheese , for garnish (optional)
  • 3 green onions , chopped (green parts only)

Instructions
 

  • Cook pasta according to the directions on the package.
  • In the meantime, heat olive oil in a wok.
  • Add onions, peppers and garlic; cook for about 5 minutes, or until veggies are tender.
  • Stir in tomatoes, garbanzo beans and olives; continue to cook for 3 to 4 minutes, or until soft and heated through.
  • Stir in vegetable broth and bring to a boil; reduce heat and simmer for 2 minutes.
  • Stir fresh parsley, sliced basil and oregano.
  • Season with salt and pepper and continue to cook for 1 minute.
  • Add pasta and toss to mix.
  • Sprinkle with parmesan cheese and green onions.
  • Taste for seasonings and adjust accordingly.
  • Serve.

Nutrition

Calories: 385 kcal | Carbohydrates: 70 g | Protein: 12 g | Fat: 5 g | Saturated Fat: 0 g | Cholesterol: 0 mg | Sodium: 350 mg | Potassium: 696 mg | Fiber: 7 g | Sugar: 10 g | Vitamin A: 5125 IU | Vitamin C: 173.2 mg | Calcium: 65 mg | Iron: 2.4 mg | Net Carbs: 63 g

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

Course: Main Course
Cuisine: Italian
Keyword: easy pasta recipes, vegetarian dinner ideas, weeknight dinner ideas
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16 comments on “Italian Stir Fry”

  1. Nancy P.@thebittersideofsweet

    I love the tour of countries and so glad you added Italy to it! I can never get enough of pasta! Looks amazing!

  2. Brenda@Sugar-Free Mom

    I love my veggies and fresh herbs! This looks beautiful and fresh and spring like!! I’m done with the winter!

  3. This pasta look delicious! I love that you called it a stir fry. Before I clicked over I wasn’t sure what to expect…lol. I actually don’t own a wok but the more versatile I see they are them ore I want one!

  4. I really enjoyed making this dish! my home smelled” wonderful” stir frying up your recipe.
    the flavor was just awesome,I have been trying too get my family to eat healthier and this recipe was a hit!
    I had some left over and was thinking I could maybe adds some Italian dressing too it for a cold side dish.
    Thanks Kirk

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