12 Healthy Vegetable Stir Fry Recipes
These Healthy 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. All of these recipes are vegan and oil-free!
Stir-fries are a perfect way to use up the 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.
These healthy, oil-free vegetable stir-fry recipes are packed with vibrant flavors, crisp veggies, and wholesome ingredients. Perfect for quick and nutritious meals, they’re a great way to enjoy plant-based cooking without the extra oil!
We have recipes for my easy, oil-free veggie stir-fried rice, this amazing udon noodle vegetable stir-fry, our tofu broccoli brown sauce stir-fry, and so much more!
Reasons you will love these recipes
- Quick and Easy to Make: These oil-free vegetable stir-fry recipes come together in minutes, making them perfect for busy weeknight dinners.
- Packed with Nutrients: Loaded with colorful vegetables, these recipes are full of vitamins, minerals, and antioxidants to support a healthy lifestyle.
- Customizable and Flavorful: You can mix and match your favorite veggies and sauces to create endless delicious combinations that suit your taste.
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 and saute them in a little veggie broth in your wok or pan.
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. We have so many recipes below to share that will take you through all of the steps.
Best vegetables to use
The best vegetables for a vegan stir fry are colorful and crisp, such as broccoli, bell peppers, carrots, snap peas, mushrooms, zucchini, and onions.
These veggies cook quickly, retain their vibrant textures, and soak up stir-fry sauces beautifully. Mix and match your favorites for endless delicious combinations!
Plant-based protein add-ins
Great protein options for a vegan veggie stir fry include tofu, tempeh, seitan, or chickpeas, all of which pair perfectly with stir-fry sauces. You can also add edamame or lightly toasted nuts like cashews for extra protein and crunch. Marinate your tofu or tempeh for even more flavor before cooking!
Stir-fry sauce is important
While the vegetables are cooking, I like to whip up a simple sauce from one of my many Oil-Free Stir Fry Sauces and have it ready to pour over the vegetables once they are slightly tender. I have included a full list of different oil-free sauces in the blocks below.
Allow the sauce to thicken and then serve the veggies over rice or pasta.
My list of vegetable stir fry recipes continues to grow, so keep watch on my Stir Fry Recipe Page for the latest creations.
For those of you new to the whole food plant-based lifestyle, we’ve created a FREE 7-Day Plant-Based Menu Planner to help you get started!
Frequently Asked Questions
To make a stir fry without oil, use a splash of vegetable broth, water, or soy sauce to prevent sticking and add flavor. Cook your vegetables over medium-high heat, stirring frequently, to achieve the perfect texture without added oil.
Flavor your oil-free stir fry with fresh garlic, ginger, and spices, and finish with a delicious sauce made from tamari, rice vinegar, maple syrup, and cornstarch for a healthy, flavorful glaze.
Yes, frozen vegetables work well for oil-free stir-fries! Just make sure to thaw them slightly and pat them dry to avoid excess water in the pan.
12 Vegetable Stir Fry Recipes
Vegetable stir-fries are meals that come together in no time! Make them a complete meal when you serve them over rice or noodles.
This super simple vegetable stir fry can be on the table in about 40 minutes. It’s amazingly peanuty and the rice noodles make it completely gluten-free.
This super easy Tofu Teriyaki dish is absolutely delicious and perfect for dinner any night of the week. Serve with rice or noodles to make a complete meal that the whole family is going to love!
This is a great way to use up leftover rice! It's not the greasy, overly salty Chinese take-out fried rice, but a fresh, light version that's not so heavy the veggies get lost.
This Tofu Stir Fry with Sweet Ginger Sesame Sauce glazed over seared tofu and veggies is an easy stir fry that will make the whole family rush to the table.
These Udon Noodles & Veggies are delicious! The noodles have a naturally sweet flavor that requires very little extra seasoning. We will definitely be making these again!
Stir-fries are so easy to make and a terrific way to use up some of those veggies in the refrigerator that need to go quickly. This Easy Veggie Stir-Fry with sweet and sour sauce is a great recipe for that, and any vegetables you prefer can be used.
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.
This vegan Black Pepper Tofu recipe is a delicious tofu stir fry with crunchy red bell peppers and red onion smothered in a sweet, peppery sauce. Serve it over brown or white rice for an easy weeknight meal that’s healthier and way better than takeout!
Vegan egg roll in a bowl is all the flavor of your favorite Chinese restaurant appetizer turned inside out and cooked in one skillet. An easy, healthy, and delicious dish ready in less than 30 minutes.
Spicy Peanut Butter Ramen gives life to boring noodles. Covered in creamy peanut sauce that’s sweet and spicy, it’s quick, easy, and full of flavor! Soy-free and gluten-free options are included as well.
Easy noodle dish that can be made in about 20 minutes! 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.
I hope you enjoyed browsing this list of healthy vegetable stir-fry recipes and that it has inspired you to create flavorful new dishes for your menus. With so many vibrant and tasty options, there’s something for everyone to enjoy!
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
