Vegetables are the heroes of our plate, rich in essential nutrients and health benefits. And when it comes to taking care of our eyes, incorporating a variety of colourful vegetables into our diet can work wonders. Here's a delicious recipe for a vegetable stir-fry so you can indulge yourself and look after your eyes at the same time. 

The benefits of colourful vegetables for the eyes

Colourful vegetables are rich in antioxidants such as lutein, zeaxanthin, and vitamins C and E, essential for eye health. These nutrients help protect the eyes from free radical damage and reduce the risk of eye diseases such as age-related macular degeneration and cataracts. 

Colourful Vegetable Stir-Fry Recipe

Now that we understand the benefits of colourful vegetables for our eyes, here's a simple and delicious recipe for a vegetable stir-fry that will delight your taste buds while nourishing your eyesight. 


  • 2 carrots, thinly sliced
  • 1 red bell pepper, cut into strips
  • 1 yellow bell pepper, cut into strips
  • 1 red onion, thinly sliced
  • 2 garlic cloves, chopped
  • 2 cups fresh spinach
  • 2 tomatoes, diced
  • 2 tablespoons olive oil
  • Salt and ground black pepper to taste
  • Optional: spices such as paprika, cumin or turmeric for extra flavour 


  • In a large frying pan, heat olive oil over medium heat.
  • Add the onion and garlic to the pan and sauté for 2-3 minutes, until soft and fragrant.
  • Add the carrots to the pan and sauté for 3-4 minutes, until they soften slightly.
  • Add the peppers to the pan and sauté for another 2-3 minutes, until tender-crisp.
  • Add the tomatoes and spinach to the pan and cook for 1-2 minutes, just enough to heat through and soften slightly.
  • Season the vegetable mixture with salt, pepper and the spices of your choice to taste.
  • Remove the pan from the heat and serve the stir-fry hot to accompany a lean protein or a vegetarian main course.

Not only is this recipe delicious and easy to prepare but it's also loaded with nutrients that are good for your eyes. Regularly incorporating dishes like this into your diet can help maintain healthy vision and protect your eyes throughout your life.