Attention, busy home chefs! Are you craving a delicious and nutritious meal that won’t take up your entire evening? Introducing the Zucchini and Black Bean Mug Stir-Fry – a quick, easy, and microwave-friendly dish that’s perfect for those hectic weeknights. Get ready to satisfy your taste buds and nourish your body in just a matter of minutes.
Why You’ll Love This Zucchini and Black Bean Mug Stir-Fry
This Zucchini and Black Bean Mug Stir-Fry is the ultimate solution for busy people who crave real, wholesome food. It’s a cozy, comforting dish that’s packed with flavor and nutrients, yet it comes together in a flash. The best part? It’s made entirely in the microwave, so you can enjoy a stress-free, one-bowl meal without the hassle of dirtying up your entire kitchen. Get ready to savor the satisfying combination of tender zucchini, hearty black beans, and a delightful blend of spices – all in a matter of minutes.
Ingredients (Single-Serve)
This Zucchini and Black Bean Mug Stir-Fry requires just a handful of simple, accessible ingredients. You’ll need zucchini, black beans, garlic, cumin, chili powder, salt, and pepper. The beauty of this recipe is that it’s easy to customize based on your personal preferences and what you have on hand.
- 1 cup – diced zucchini
- 1/2 cup – canned black beans, drained and rinsed
- 1 clove – minced garlic
- 1/2 teaspoon – ground cumin
- 1/4 teaspoon – chili powder
- Salt and pepper to taste
Ingredient Substitutions
- Zucchini: bell peppers or mushrooms (quick-cooking veggies)
- Black Beans: kidney beans or chickpeas (dietary swap)
How to Make Zucchini and Black Bean Mug Stir-Fry
This Zucchini and Black Bean Mug Stir-Fry is a real-life weeknight hero. It’s quick, easy, and perfect for those nights when you need a delicious, nourishing meal in a flash.
Step 1: Prep Work
Start by dicing the zucchini into bite-sized pieces. Drain and rinse the black beans. Mince the garlic, and gather your spices.
Step 2: Main Cooking Process
In a microwave-safe mug or bowl, combine the zucchini, black beans, garlic, cumin, chili powder, salt, and pepper. Stir everything together until well combined.
Step 3: Final Steps/Assembly
Microwave the mixture for 2-3 minutes, stirring halfway, until the zucchini is tender and the flavors have melded together. Be careful when removing the hot mug from the microwave.
Step 4: Finishing Touches
Give the Zucchini and Black Bean Mug Stir-Fry a final stir, and you’re ready to enjoy! For an extra burst of flavor, you can top it with a sprinkle of fresh cilantro or a squeeze of lime juice.
Variations & Time-Saver Tips
- Customization: Don’t be afraid to get creative with this Zucchini and Black Bean Mug Stir-Fry! Try adding other veggies like corn, diced tomatoes, or spinach for an extra nutrient boost.
- Spice It Up: You can also switch up the spices, using Italian seasoning or curry powder for a different flavor profile.
- Add Grains: For a heartier meal, serve it over a bed of quinoa or brown rice.
- Speedy Prep: Use pre-chopped zucchini or frozen, pre-cooked black beans to shave a few minutes off the total cooking time.
Serving, Storage & Reheat
Serve with: a sprinkle of fresh cilantro or a squeeze of lime juice.
Storage: Leftovers can be stored in the refrigerator for up to 3 days, making it a great make-ahead option for busy weeks.
Microwave Reheat: When you’re ready to enjoy, simply reheat the dish in the microwave for a quick, stress-free meal.
Make-Ahead: Prepare the entire dish, let it cool, and store it in the refrigerator for up to 3 days.
Nutrition Info
This Zucchini and Black Bean Mug Stir-Fry is a nutritional powerhouse, packed with fiber, protein, and essential vitamins and minerals. Each serving provides a satisfying dose of plant-based goodness to support your healthy weight management goals.
- Serving Size: 1 mug
- Calories: 210 kcal
- Protein: 9 g
- Carbs: 32 g
- Fat: 4 g
- Sodium: 350 mg
FAQs
How can I make this recipe even quicker?
For an even faster prep, you can use pre-chopped zucchini or frozen, pre-cooked black beans. This will shave a few minutes off the total cooking time.
Can I make this recipe in advance?
Absolutely! The Zucchini and Black Bean Mug Stir-Fry is a great make-ahead option. Simply prepare the entire dish, let it cool, and store it in the refrigerator for up to 3 days. When you’re ready to enjoy, reheat it in the microwave for a quick, stress-free meal.
Is this recipe suitable for vegetarians or vegans?
Yes, this Zucchini and Black Bean Mug Stir-Fry is a great option for vegetarians and vegans. It’s entirely plant-based and full of wholesome, nourishing ingredients.
Can I add other ingredients to this recipe?
Definitely! This dish is highly customizable. Feel free to add your favorite vegetables, proteins, or spices to make it your own. Just be mindful of the microwave cooking time and adjust accordingly.
How can I make this recipe even more microwave-friendly?
To make the most of your microwave, be sure to use a wide, shallow mug or bowl to ensure even cooking. You can also cover the dish with a microwave-safe plate or lid to help the ingredients steam and cook more efficiently.
Try These Next
- Savory Quinoa And Black Bean Mug Bowl
- Zucchini Noodle Stir Fry Mug
- Savory Quinoa And Black Bean Meal Prep Jars
Zucchini and Black Bean Mug Stir-Fry
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Total Time: 10 minutes
- Yield: 2 servings 1x
- Category: Healthy Weight Management
- Method: Microwave
- Cuisine: Mexican
- Diet: Vegetarian
Description
A quick and healthy stir-fry made with zucchini and black beans, perfect for a nutritious meal.
Ingredients
1 medium zucchini, diced
1 can (15 oz) black beans, rinsed and drained
1 tablespoon olive oil
1 clove garlic, minced
1/2 teaspoon cumin
1/2 teaspoon chili powder
Salt and pepper to taste
Fresh cilantro for garnish
Instructions
1. Heat olive oil in a mug or microwave-safe bowl.
2. Add minced garlic and sauté for 1 minute.
3. Stir in diced zucchini and cook for 2-3 minutes until tender.
4. Add black beans, cumin, chili powder, salt, and pepper.
5. Mix well and microwave for another 2 minutes.
6. Garnish with fresh cilantro before serving.
Notes
This recipe is versatile; feel free to add other vegetables or spices as desired.
Nutrition
- Serving Size: 1 cup
- Calories: 200 kcal
- Sugar: 1g
- Sodium: 300mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 0mg