Vegetable Stir Fry
A vibrant and flavorful vegetable stir fry is the perfect dish for those seeking a healthy, quick, and delicious meal. Bursting with colorful vegetables, this dish is not only visually appealing but also packed with nutrients.
It’s incredibly versatile, allowing you to mix and match vegetables based on what you have in your kitchen or your seasonal preferences.
Stir frying is a Chinese cooking technique that has gained global popularity due to its simplicity and the ability to retain the nutrients and textures of vegetables.
In this recipe, we’ll take you through how to create the perfect vegetable stir fry, whether you’re enjoying it as a standalone dish or pairing it with rice, noodles, or even protein like tofu or chicken.
This recipe serves as a great option for vegetarians and vegans and can easily be customized for different dietary needs.
Ingredients
- 1 tablespoon vegetable oil (or sesame oil for added flavor)
- 2 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 red bell pepper, sliced thinly
- 1 yellow bell pepper, sliced thinly
- 1 carrot, julienned
- 1 zucchini, sliced into thin rounds
- 1 cup broccoli florets
- 1 cup sugar snap peas
- 1 small onion, thinly sliced
- 2 tablespoons soy sauce (use tamari for gluten-free)
- 1 tablespoon oyster sauce (or a vegan oyster sauce substitute)
- 1 tablespoon rice vinegar
- 1 teaspoon cornstarch mixed with 2 tablespoons water (optional, for thickening the sauce)
- 1 teaspoon honey or agave syrup (optional for a hint of sweetness)
- Salt and pepper to taste
- Sesame seeds and chopped scallions for garnish
- Cooked rice or noodles to serve (optional)
How to Make Vegetable Stir Fry
Prepare the Vegetables: Start by washing all your vegetables thoroughly. Slice the bell peppers, carrot, zucchini, and onion thinly. Break the broccoli into bite-sized florets. Make sure the vegetables are uniformly sized to ensure even cooking. Set them aside.
Prepare the Sauce: In a small bowl, mix together soy sauce, oyster sauce, rice vinegar, and honey/agave syrup (if using). If you prefer a thicker sauce, dissolve the cornstarch in water and set it aside.
Heat the Oil: Heat a large wok or skillet over medium-high heat. Add the vegetable oil (or sesame oil for extra flavor). Once the oil is hot but not smoking, add the minced garlic and grated ginger. Stir for 30 seconds until fragrant.
Cook the Vegetables: Start by adding the onions to the pan, stirring for 1-2 minutes until slightly softened. Next, add the bell peppers, carrots, and broccoli. Stir fry for 3-4 minutes, allowing the vegetables to maintain their crunch.
Then, add the zucchini and sugar snap peas, continuing to stir fry for an additional 2-3 minutes. Adjust the cooking time based on your preference; the key is to keep the vegetables vibrant and slightly crispy.
Add the Sauce: Pour the prepared sauce over the vegetables, tossing everything to coat. If you’re using the cornstarch slurry, add it at this stage and stir until the sauce thickens and evenly coats the vegetables. Taste the dish and adjust seasoning with salt, pepper, or additional soy sauce if needed.
Garnish and Serve: Remove the stir fry from heat and sprinkle with sesame seeds and chopped scallions for a fresh, crunchy garnish. Serve immediately over cooked rice or noodles for a complete meal.
Chef’s Note
Mix and Match: Feel free to experiment with different vegetables. Mushrooms, baby corn, bok choy, or spinach can add unique textures and flavors to your stir fry.
Protein Add-Ons: For added protein, you can include tofu, tempeh, or even seitan for a plant-based option. If you’re not vegetarian, shrimp or chicken are great additions.
Spice It Up: For those who like a bit of heat, consider adding chili flakes, Sriracha, or fresh red chilies while cooking.
Keep the Crunch: The key to a great stir fry is high heat and quick cooking. This method ensures the vegetables remain crunchy and retain their nutrients. Be careful not to overcook them as you want to preserve the vibrant colors and natural flavors.
Nutrition Information (Per Serving)
- Calories: 150 kcal
- Carbohydrates: 22g
- Protein: 4g
- Fat: 6g
- Fiber: 6g
- Sugar: 8g
- Sodium: 500 mg
This vegetable stir fry is a low-calorie, nutrient-rich meal loaded with vitamins, minerals, and fiber. The variety of vegetables provides antioxidants, while the optional sesame oil adds healthy fats. It’s a perfect meal for those looking for a nutritious, flavorful, and quick dinner option.
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