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
- You can add about 1/4 cup of water or vegetable broth to make a sauce instead of a dry stir fry veggies.
- I have tried using the oyster mushroom sauce recipe and it’s also good.
- You can also add 1 tablespoon of soy sauce and 2 tablespoons of water as your sauce.
- Using water for this recipe to saute vegetables is optional. You can still use any oil of your choice.
- 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 Vegetable Stir Fry Recipe
Ingredients
- 1 medium size broccoli
- 1 medium size 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 and cook 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
- You can add about 1/4 cup of water or vegetable broth to make a sauce instead of a dry stir fry veggies.
- I have tried using oyster mushroom sauce recipe and its also good.
- You can also add 1 tablespoon of soy sauce and 2 tablespoon of water as your sauce.
- Using water for this recipe to saute vegetables is optional. You can still use any oil of your choice.
Easy Recipes
This looks amazing!I’ll have to try!
thank you Danielle
This sounds delicious and very easy to make. Looking forward to giving it a go!
thank you Lisa
I love the simplicity of this recipe and how versatile it is. So, many different things you could use it with.
thanks Julia
I have a bunch of vegetables in my fridge that I didn’t use yet, so I guess I will make this recipe tonight 🙂 thanks for the inspiration
yay let me know how it goes! 🙂 thanks Natascha
I’ve never made stir fry but I have to say this recipe has intrigued me. Thanks so much for sharing!
thank you Amanda
This looks really good(and easy to make).
Stir-fry always sounds difficult to me, but this post makes it sound like I could make a stir fry!
thank you Melissa you just need to be friends with spices as well to have the desired taste
Yum!! This looks delicious!!
thank you Allison
I love a good healthy and vibrant colored stir fry and we typically use something similar at least once a week and many times I will use whatever veggies I have in the fridge as its an easy way to use all the small bits left over.
thank you Esme, its a good way to keep healthy and at the same time not to waste any veggies.
Love this recipe! Can’t go wrong with a vegetable stir fry, there are so many options for switching up the ingredients 🙂
thank you Ivana
I really loved this post. Thank you for this recipe. Definitely love stir fry and just adding chicken, beef if you like. ?
yes you can do that also, its easy to customize and rotate veggies too 🙂 thank you Natalie
I need some of this right now please
thank you Jimmy
YUM!! I’m always looking for easy and healthy recipes, so this one will definitely be added to my meal plan this week!
thank you KJ! enjoy 🙂
Love this! Thank you for the pantry checklist as well.
you are welcome Jericka, Im glad you find it helpful.
Great recipe, thank you, I loved a stir fry and I needed a bit of inspiration. Dinner is planned x
thank you Marita
I love stir fried vegetables! They always taste so delicious!
thank you Cindy
I love me some good vegetable stir fries! I like to sauté mine in olive oil. I like what you said about using hot pan and medium high-heat, that’s what makes the veggies crunchy.
Thanks for the recipe!
thank you Colette, hot pan will also help foods not to stick on it.
Yummmy! Love a good veggie stir fry !
thank you Gregory
Love stir fry recipes because you can add your favorite vegetables with amazing results
thank you Bobbie
Veggie stir-fries are the best! Thanks for this recipe!
thank you Andra
Looks good! Veggie recipes are the best 🙂
thank you Ella
I love vegys and this looks yum, I’m going to make it thanks for sharing
thank you Laurie
All my favorite veggies! Thank you for sharing this and helping people to eat better 🙂
thank you Ann
I love a good stir fry and the more vegetables the better! Thanks for sharing this delicious recipe!
thank you Nancy! I hope you can try. 🙂
Wow! Coincidentally I made this recipe yesterday and it is so yummy
thank you Julian 🙂
Love this recipe. Veggies are my favorite and I’m always trying to come up with new ways to eat them, saving this to make next week! Thank you!
thank you Jessie. I hope you like it and enjoy 🙂