Enjoy a vibrant and flavorful dish with these Stir-Fried Vegetables with Oregano, combining crisp, colorful veggies with the aromatic touch of herbaceous oregano. This quick and easy recipe is perfect aside a healthy weeknight meal, packed with vitamins and herbs to bring a delicious Mediterranean-inspired twist to your dinner table.
If you'd like to try an extra flavorful sauce for these stir-fried vegetables, try my soy-free stir-fry sauce or my garlic herb sauce.
Jump to:
✔️ Why This Recipe is Great
Low Histamine Side Dish: These stir-fry vegetables with oregano can be seasoned with whatever you tolerate, though the dried oregano is fantastic and half the fresh oregano works just as well, and they can even be flavored specifically with other herbs to complement the rest of your meal.
Antihistamine Powerhouse: Beyond the antihistamine properties of the garlic, vegetables, and olive oil, even the oregano in this recipe offers a bevy of heart-healthy fats and healthy plant chemicals.
Low Histamine Veggies: This time of year, fresh bell peppers, carrots, and zucchini from my garden are basically the only low histamine vegetables I want to eat, though I have many other favorite stir fry vegetable recipes that utilize different garden veggies as they come out of the garden.
🥕 Ingredients
Bell Peppers (Capsicum): you can use any color of sweet pepper, or swap it for another favorite vegetable, like kale or cabbage.
Zucchini: this low histamine vegetable is a type of squash with a mildly sweet flavor and a tender texture that makes it great in savory dishes, like these oregano stir-fried vegetables.
Carrots: these long orange veggies are a great way to get your daily Vitamin A, and they're a great side dish for almost any low histamine dinner, though I also like the striking color of purple carrots.
Olive Oil: I used a fresh extra-virgin olive oil here, though you could alternately use the same amount of any low histamine cooking oil you like (though something like flax oil might be too strong, and certainly too delicate).
Oregano: This is a great antihistamine herb and I can recommend using either the dried or fresh version in this stir-fried vegetables, depending on what you have available.
See recipe card for exact ingredients and quantities.
🫑 How to Make Stir-Fried Vegetables with Oregano (Step-by-Step)
Step 1) Heat the olive oil in a large skillet or wok over medium heat.
Step 2) Add the minced garlic and sauté for about 1 minute, or until fragrant (image 1). Be careful not to let it burn!
Step 3) Toss in the sliced bell peppers, zucchini, and julienned carrots. Stir-fry for about 5-7 minutes, or until the vegetables are tender but still crisp (image 2).
Step 4) Sprinkle the oregano and salt over the vegetables. Stir well to combine and cook for an additional minute to let the flavors meld (image 3).
Step 5) Remove from heat and serve warm as a side dish or over rice or quinoa for a complete meal.
📝 Substitutions and Variations
- Add Protein: Include chicken or another tolerated protein source for a more filling meal.
- Alternate Oils: Swap the olive oil for avocado oil or sesame oil or another tolerated low histamine oil that emphasizes the dish's flavors in a way you like.
- Different Herbs: Substitute oregano with basil, thyme, sage, or rosemary for varied flavors.
- Add Nuts or Seeds: Sprinkle toasted pine nuts or chopped almonds for extra crunch and nutrition.
- Use Seasonal Veggies: Swap in your favorite seasonal vegetables like asparagus, sweet potatoes, or brussels sprouts.
- Serve Over Grains: Pair the stir-fry with quinoa, rice, or noodles to make it a complete meal.
🥘 Freezing and Reheating
Honestly, I don't mind freezing this, though it can keep in the fridge for up to 4 days, if tolerated. It reheats well, so I purposefully use three or more cups of veggies at a time when I make this recipe, as it can easily be halved or doubled for varying crowd sizes.
And if you know you absolutely must freeze your stir-fried vegetables, make sure you use fresh veggies in the first place, then make sure to reheat them in the air fryer for 3-5 minutes at the highest temperature (the time depends on the amount you're reheating).
👨🏻🍳 Expert Notes & Tips
Mixing it Up: Feel free to mix in other vegetables like broccoli, sweet potatoes, or winter squash based on your preference or what you have on hand.
Meal Prep: This dish is great for meal prep! Store leftovers in an airtight container in the freezer for up to a month. Just reheat in a skillet or microwave before serving.
❓ What to Serve With Stir-Fried Vegetables
🙋 Frequently Asked Questions
Yes, frozen vegetables can be used, but fresh vegetables usually provide a better texture and flavor.
No, you can substitute oregano with herbs like thyme, basil, or rosemary depending on your taste preference.
Try adding ginger, or a splash of lemon juice or apple cider vinegar (if tolerated) for extra flavor.
Vegetables are best when freshly cooked, but you can prep ingredients ahead and stir-fry quickly when ready to eat.
Have you tried this recipe?
If you like the recipe, please leave a 5-star ⭐️⭐️⭐️⭐️⭐️ rating on the recipe card, or even a comment! I love to hear how your recipes turned out, and your feedback can help other readers! Also join us on Instagram, Facebook & Pinterest.
📖 Recipe
Stir-Fried Vegetables with Oregano
Ingredients
- 2 bell peppers any color, sliced (about 1 cup or 150g)
- 1 medium zucchini sliced (about 1 cup or 150g)
- 2 medium carrots julienned (about 1 cup or 120g)
- 2 tablespoons 30ml olive oil
- 3 cloves garlic minced
- 1 teaspoon dried oregano or 1 tablespoon fresh oregano, chopped
- ½ teaspoon salt adjust to taste
Instructions
- Heat the olive oil in a large skillet or wok over medium heat.
- Add the minced garlic and sauté for about 1 minute, or until fragrant. Be careful not to let it burn!
- Toss in the sliced bell peppers, zucchini, and julienned carrots. Stir-fry for about 5-7 minutes, or until the vegetables are tender but still crisp.
- Sprinkle the dried oregano and salt over the vegetables. Stir well to combine and cook for an additional minute to let the flavors meld.
- Remove from heat and serve warm as a side dish or over rice or quinoa for a complete meal.
Comments
No Comments