Easy Stir Fry Veggies

ByTerri Edwards September 9, 2023

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It’s so easy to make these Stir Fry Veggies, and they can be on the dinner table in less than 30-minutes. This dish is simple and very versatile since you can use whichever vegetables you happen to have on hand.

overhead shot stainless wok with stir fry veggies and wooden spoon on white background

I love simple, delicious, colorful food, and this healthy stir fry certainly falls into ALL of those categories. Stir-fries are one of the quickest meals to make.

That’s why I have a whole page dedicated to them on my website with recipes like Tofu Teriyaki with Broccoli, Veggie Fried Rice, and Rice Noodles & Veggies with Peanut Sauce.

Are stir fry vegetables healthy?

Absolutely! Vegetable stir-fries are made with colorful vegetables that are loaded with vitamins, minerals, antioxidants, and phytonutrients that are heart-healthy and give your immune system a boost.

They are filled with lots of fiber that is not only good for you but can help control weight.

bright colorful blue and white bowl of vegetables with chopstick and bowl of rice

Ingredients

Vegetables- Use fresh or frozen vegetables.
Broth- Helps with sauteing and keeping ingredients from sticking to the pan.
Sauce- There are many sauce options, and for this recipe we are using sweet & sour sauce.
Rice or Noodles- As a base to serve the vegetables over.

The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.

Stir fry sauces to try

The most impactful ingredient in any stir fry is the sauce. Otherwise, all stir-fries would taste the same. These are some of my favorite healthy stir-fry sauces.

white bowl with spoonful of teriyaki sauce on wooden board — Teriyaki Sauce

Vegetable options

One thing I love about stir-fries is that they are so versatile. You can use fresh vegetables or even frozen ones that are easier to keep on hand at all times. These are some of my favorites to use.

Onions & garlic
Broccoli
Cauliflower
Mushrooms
Cabbage
Carrots
Celery
Sweet bell peppers
Yellow squash
Zucchini
Green peas
Snap peas

What goes well with stir-fries

Rice or noodles
Miso Soup
Corn on the cob
Garden Spring Rolls

overhead photo of large bowl of miso soup with tofu and mushrooms with white asian soup spoon — Miso Soup

How to make stir fry veggies

The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.

Dice all of the veggies that you plan to use in your stir fry. If you’re using any of the canned Asian vegetables like water chestnuts or baby corn, drain the water from them.

wood cutting board with broccoli, onions, carrots, mushrooms, and ba

Go ahead and make the sweet and sour sauce by whisking together all of the sauce ingredients in a medium-size bowl–apricot preserves, soy sauce (or tamari for gluten-free), veggie broth, rice vinegar, cornstarch. Set the sauce to the side.

clear glass bowl of sweet and sour sauce being mixed with whisk

In a wok or large nonstick skillet, heat 2 tablespoons of veggie broth over medium heat. Add the onion and garlic and sauté for approximately 3-4 minutes until they begin to caramelize. Add extra veggie broth one tablespoon at a time if needed to prevent sticking.

Add all of the other veggies–diced mushrooms, carrots, broccoli, etc–and sauté another 3-5 minutes. You want the broccoli to be bright green and all of the vegetables still slightly crisp.

black skillet filled with healthy vegetable stir fry

Pour the sauce over the veggies and gently stir. Allow the sauce to thicken slightly. This should only take a minute or so.

Remove from the heat and serve over rice or noodles.

overhead shot of pan with asian stir fry vegetables and small bowls of rice around it

This recipe was adapted from Power of Foods for the Brain by Neal Barnard, MD

*Originally published April 2015.

Pro Tips & substitutions

Vegetables- Fresh or frozen veggies can be used. This is a great time to use up some of those fresh veggies in the refrigerator.
Thickener- Cornstarch or arrowroot powder work great. I personally prefer arrowroot powder because it doesn’t clump.
Gluten free- Replace the soy sauce with tamari to make this recipe gluten-free.
Cabbage- I really like to use Napa Cabbage in stir fries, but regular cabbage works fine.
Cook time- Don’t overcook the vegetables. They need to be slightly crisp and not mushy at all.
Storage- This recipe keeps in an airtight container in the refrigerator for approximately 5 days.

Want more stir-fry recipes?

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