Healthy and Easy Vegetable Stir Fry Recipe

 

Healthy and easy vegetable stir fry recipe. If you are new to improving your lifestyle, eating healthier, adding more greens to your plate, and going meatless Monday’s try this easy vegetable stir fry recipe.

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The good thing about stir fry vegetables is that it is very versatile when it comes to combining ingredients, with only 3 vegetables you can already have a healthy meal to eat and share.

The idea of stir fry vegetables originated in Asia, it is a technique from China using a wok and it spread to other Asian countries and the west. It is also commonly called as Asian stir fry vegetables or recipe.

What vegetables to use?

When it comes to cooking this meal the more colorful it means more nutrients, vitamins and minerals as well. You can do this recipe with as little as three different vegetables or more. Here are some of the vegetables you can use for your easy vegetable stir fry recipe that you can mix and rotate together.

• Asparagus
• Broccoli
• Brussel Sprouts
• Bok Choy
• Capsicum
• Carrot
• Cauliflower
• Cabbage
• Eggplant
• Kailan
• Long/short beans
• Mushrooms
• Okra
• Potatoes
• Snap peas
• Snow peas
• Spinach
• Water Convolvulus (water spinach)
• Young corn
• Zucchini

Now that you have a good list of vegetables next is to learn to cook them. Cutting vegetables varies and can affect the cooking time. If it’s too thick the longer it has to be cooked, make sure your vegetables are sliced or cut equally especially for beans cut with the same length.

Also the best thing about stir fry vegetables is that you don’t necessarily have to use oil or butter. The key is to use a little bit of water to saute the veggies then add a little vegetable broth or water for a little sauce and to make it thicker add some cornflour or cornstarch.

For those who are into a wholefood plant-based diet or (WFPB) they do avoid usage of oil and refined grains such as white flour, white pasta, and non-wholemeal flour.

What seasoning and spices to use?

Common seasoning includes salt and soy sauce, but adding some garlic powder, onion powder is also good aside from fresh onion and garlic. I like adding some ground black pepper and chili flakes to my stir fry especially if I didn’t use salt or just put a little.

If you are avoiding soy sauce try using liquid aminos from coconut sap or soy based liquid aminos. The best thing about cooking is learning to get the right taste that works for you.

Here’s a pantry checklist you can use for your next grocery shopping.

Cooking Tips

You can use a wok, cast iron pan or a non stick pan when making your stir fry vegetables. Avoid overcrowding the vegetables, always cook first vegetables that take longer to be cooked like carrots and potatoes unless you slice them very thin.

Another technique is to blanch them first before adding to your stir fry recipe which I usually do when making some Korean or Chinese dish.

The pan should be really hot and stirring is required, don’t try to leave your stir fry vegetables when cooking, it doesn’t take too much time to cook the veggies.

If you are new to plant-based eating here are some articles you can read and to understand more and know where to get your protein and iron from plants.

• Plant based sources of Iron
• Plant based sources of protein
• Key differences of plant based, vegan and vegetarian

 

Easy Vegetable Stir Fry Recipe

Ingredients

• 1 medium head Broccoli
• 1 medium carrot
• 1 pack snap peas
• 5 cloves garlic
• 1 medium size onion

Instructions

• Peel and chop garlic and onion
• Cut Broccoli into florets
• Peel and cut carrots
• Remove the strings of snap peas
• Heat skillet cast iron, in medium heat add  2-3 tablespoons of water and add onion then garlic. Mince making it a little golden brown.
• Saute carrots, depending on how you cut it mine is very thin and doesn’t require longer cooking. Cook it for about 3-5 minutes.
• Add snap peas and stir until tender.
• You can add a little water about 2 tablespoons.
• Add Broccoli and stir until tender
• Optional: In a small bowl add 1 tbsp of cornflour and 3 tbsp of water and mix. Pour it in the stir fry veggies and mix well. The cornflour creates a thicker sauce.
• Add salt and pepper to taste. Stir fry until fragrant and achieve desire taste.
• Simmer for about 1 minute before serving.
• Serve while its hot with rice.

Notes

1. You can add about 1/4 cup of water or vegetable broth to make a sauce instead of a dry stir fry veggies.
2. I have tried using the oyster mushroom sauce recipe and it’s also good.
3. You can also add 1 tablespoon of soy sauce and 2 tablespoons of water as your sauce.
4. Using water for this recipe to saute vegetables is optional. You can still use any oil of your choice.
5. The recipe can last up to 4 days when keeping in the fridge.

Nutrition

This recipe can yield of up to 4 servings with 86 calories per serving. Total Fat 0.4g | Saturated Fat 0.1g | Cholesterol 0mg | Sodium 76mg | Total Carbohydrate 16.2g | Dietary Fiber 5.6g | Total Sugars 6.2g | Protein 5.4g | Vitamin D 0mcg | Calcium 49mg | Iron 1mg | Potassium 409mg

Nutrition calculation is based on using an online calculator (verywellfit) and for reference use only.

Easy Recipes

• Stir fry zucchini recipe
• Vegan fried rice recipe
• Vegan garlic mushroom recipe

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