These vegetable stir-fries are a collection of recipes that include a blend of colorful veggies cooked in a variety of delicious sauces. Each one makes a healthy complete meal when served with rice or pasta.
We love stir-fries because they’re…
Simple to make
Healthy & filling
Bursting with flavor
Stir-fries are a perfect way to use up that produce in the refrigerator that needs to go quickly. We always have odds and ends that can easily be made into a main dish stir fry.
How do you make a vegetable stir fry?
The great thing about stir-fries is that they are so easy to make. The first step is to simply decide on which vegetables you want to use.
Common veggies that we include in a stir fry are broccoli, carrots, onions, garlic, colorful bell peppers, zucchini, yellow squash, mushrooms, baby corn, and water chestnuts.
Often, we also add tofu, tempeh, or seitan to the recipe to make it even more hearty and able to feed more people.
The right stir fry sauce is important
While the vegetables are cooking, I like to whip up a simple sauce from one of my many Stir Fry Sauces and have it ready to pour over the vegetables once they are slightly tender.
Allow the sauce to thicken and then serve the veggies over rice or pasta.
Are stir-fries healthy?
Stir-fries are very healthy because they are packed with vegetables that are naturally low-calorie and loaded with fiber.
They are a rainbow of color that lets you know they are chock full of phytonutrients and antioxidants that help our bodies to fight disease and promote health.
Tips for vegetable stir-fries
Stir-fries are customizable, so use a variety of different vegetables that your family loves.
Don’t feel like you have to stick strictly with a recipe. Add whatever you personally like.
Don’t overcook the veggies. Mushy is gross!
Mix and match different sauces for different meals to keep a variety.
Stir-fries usually keep in the refrigerator for 5-7 days.
These stir fry meals usually freeze well.
My list of vegetable stir fry recipes continues to grow, so keep watch on my Stir Fry Recipe Page for the latest creations.
This is an easy stir fry packed with mushrooms, celery, carrots, onions, red bell peppers, and smothered with a thick sauce of pineapple, apple juice, soy sauce, and seasoned rice vinegar. Recipe from The Cancer Survivor's Guide by Dr. Neal Barnard.
This is a simple dish that can be easily varied for personal taste. Pictured above, I used baby Bok Choy, Portobello mushrooms, onion, garlic, and baby corn. I also added cashews. Other options would be Napa Asian cabbage, water chestnuts, green onion, red-yellow-green bell peppers, little bamboo slices, etc. Options are endless!
Tempeh is fermented soybeans and is incredibly high in protein. It has a nutty, mushroom, meaty flavor, and just one serving of this recipe contains 20 grams of protein. Plus, the broccoli adds highly absorbable calcium and the dish takes just minutes to prepare! Serve this sauté over couscous or rice. Recipe from Physicians Committee for Responsible Medicine.
This colorful vegetable stir fry is a delight for the eyes as well as the taste buds! With red bell peppers, onions, and fresh mushrooms served over soba or udon noodles, it's jam packed with antioxidants. Recipe from Physicians Committee's Food for Life Cancer Project.