Need a healthy meal in a rush? Make a vegetable stir fry in under 30 minutes, packed with colorful veggies and bursting with flavor. Perfect for any weeknight!
How to Make a Perfect Vegetable Stir Fry in Under 30 Minutes
This easy and vibrant vegetable stir fry is the perfect weeknight meal. With a variety of colorful veggies and a flavorful sauce, it’s both nutritious and quick to prepare. Whether you’re looking for a healthy side dish or a main meal, this stir fry can easily be customized to your liking. It’s a great way to add more vegetables to your diet!
Ingredients
For the Stir Fry:
| Ingredient | Amount (US) | Amount (Metric) |
|---|---|---|
| Olive Oil | 1 Tablespoon | 15 mL |
| Red Bell Pepper, sliced | 1 | 1 |
| Yellow Bell Pepper, sliced | 1 | 1 |
| Sugar Snap Peas | 1 Cup | 140 g |
| Carrots, thinly sliced | 2 | 2 |
| Mushrooms, sliced | 1 Cup | 80 g |
| Broccoli florets | 1 Cup | 90 g |
| Baby Corn, halved | 1 Cup | 150 g |
| Water Chestnuts | 1/2 Cup | 80 g |
For the Sauce:
| Ingredient | Amount (US) | Amount (Metric) |
|---|---|---|
| Soy Sauce | 1/4 Cup | 60 mL |
| Garlic Cloves, minced | 2 | 2 |
| Brown Sugar | 1 Tablespoon | 15 g |
| Sesame Oil | 1 Teaspoon | 5 mL |
| Chicken Broth | 1/2 Cup | 120 mL |
| Cornstarch | 1 Tablespoon | 8 g |
Garnish:
| Green Onions, chopped | To taste | To taste |
| Sesame Seeds | To taste | To taste |
Instructions
- Prep the Veggies: Begin by slicing and prepping all your vegetables. Ensure they are similar in size for even cooking.
- Cook the Veggies: Heat 1 tablespoon of olive oil in a wok or large skillet over medium-high heat. Add the bell peppers, sugar snap peas, carrots, mushrooms, broccoli, baby corn, and water chestnuts to the skillet. Sauté for about 2-3 minutes until the veggies are nearly tender.
- Make the Sauce: While the vegetables are cooking, whisk together the soy sauce, minced garlic, brown sugar, sesame oil, chicken broth, and cornstarch in a small bowl.
- Combine and Cook: Pour the sauce over the sautéed vegetables in the skillet. Stir well and cook until the sauce has thickened, which should take a few more minutes.
- Garnish and Serve: Once cooked, transfer your vegetable stir fry to a serving dish. Sprinkle with chopped green onions and sesame seeds for garnish. This dish can be enjoyed on its own or served over rice, noodles, or your grain of choice for a more filling meal.
Tips and Variations
- Cut all your vegetables into similar-sized pieces for even cooking.
- Feel free to add in your favorite protein such as chicken, pork, shrimp, beef, or tofu to make it heartier.
- Add a spicy kick with some sriracha or crushed red pepper flakes if desired.
- This recipe is highly customizable with whatever vegetables you have on hand; feel free to experiment!
- Store leftovers in the refrigerator for up to 5 days, making it perfect for meal prep.
Health Note
Stir frying is a quick and healthy cooking method that preserves more nutrients in the vegetables compared to boiling, and requires minimal oil, keeping the fat content low.
Substitutes for Ingredients
If you don’t have access to certain ingredients, here are some substitutions for US, UK, and Malaysian readers:
- Olive Oil: Canola oil (US/UK), Vegetable oil (Malaysia)
- Soy Sauce: Tamari (gluten-free), Coconut Aminos (for a milder taste)
- Chicken Broth: Vegetable broth (vegetarian/vegan), Beef broth (for a richer flavor)
- Brown Sugar: Coconut sugar (US/UK), Palm sugar (Malaysia)
- Sesame Oil: Peanut oil, or any mild-flavored oil (for those with allergies)
- Water Chestnuts: Jicama (in the US/UK) or lotus root (in Malaysia) for a similar crunchy texture
Serving Suggestions
This vegetable stir fry pairs wonderfully with:
- Steamed jasmine rice or basmati rice
- Rice noodles or soba noodles
- A protein of your choice (chicken, tofu, shrimp, or beef)
- As a side to grilled meats or fish
FAQs
1. Can I make this stir fry ahead of time?
Yes, this stir fry can be made ahead of time and stored in the refrigerator for up to 5 days. Just reheat it in a pan or microwave when ready to serve.
2. Can I use frozen vegetables for this stir fry?
Frozen vegetables can work, though fresh vegetables are preferable for the best texture and flavor. If using frozen, ensure they are properly thawed and drained to avoid excess moisture in the stir fry.
3. Is this recipe gluten-free?
Yes, if you use tamari instead of regular soy sauce and ensure your broth is gluten-free, this stir fry can be a gluten-free meal.
4. How can I add more spice to the dish?
You can add chili paste, crushed red pepper flakes, or fresh chopped chili peppers to increase the heat. Adjust to your preferred spice level!
Conclusion
This vegetable stir fry is a delicious, healthy, and customizable dish that’s perfect for any occasion. With vibrant vegetables and a savory sauce, it makes a great addition to your weekly meal plan. Plus, it’s quick, easy, and can be adapted to suit various dietary preferences!
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