When you are looking for a quick and nutrient dense lunch, this easy vegetable stir fry recipe can be a delicious and colourful option. Easy to adapt with whatever vegetables you have in your fridge, and you can even change the sauce to suit your needs. Ready in 15 minutes - it's the perfect healthy meal when you are in a rush.
A colourful mix of fried vegetables in an easy soy, garlic and ginger sauce. A simple weeknight meal that is ready in just 15 minutes. Serve it as a light main dish, or a veggie packed side dish. We make this a different way every time, depending on what vegetables we have that need using up.
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Why should you try it?
- Veggie packed
- Easy to adapt
- Ready in just 15 minutes.
What you will need
- Low calorie spray oil - to keep the calories low
- Mushrooms - We used shiitake mushrooms as they have a nice firm texture, but any mushrooms can be used.
- Vegetables - We used spring onions (scallions), carrot, red bell pepper, baby corn, pak choi (bok choy) and mangetout (snowpeas).
- Beansprouts and water chestnuts - For a nice crunch.
- Garlic and ginger - Makes that lovely Asian flavour.
- Soy sauce - Adds an umami taste. If you can find gluten free soy sauce, this whole dish will be gluten free.
- Hoisin sauce - Adds a nice depth of flavour.
Step by Step
One: Slice all the vegetables thinly, crush the garlic and grate the ginger.
Two: Spray the oil in to a large pan and gently heat. Add in all the ingredients apart from the soy sauce and hoisin.
Three: Gently cook the vegetables for 5 minutes.
Four: Add the hoisin and soy, stir and cook for a further minute.
What vegetables to use
The real question should be, what vegetables can't you use? We have put so many different veggies in this, it really is bursting. We used corn, mangetout, a mixture of mushrooms, bell pepper, carrots and pak choi. Beansprouts and water chestnuts add lots of crunch too.
You can use pretty much anything though and courgettes, spinach and kale all work well. Try to only use softer quick cooking veg, as the beauty of this dish is how quick it is to cook.
Stir fry sauce
Of course you could throw a ready made stir fry sauce on to this, but they tend to be loaded with salt and sugar. We kept things simple with the flavours here and stuck to garlic, ginger, lime a little soy sauce and some hoisin.
Can you add meat?
This is a veggie packed meal and a delicious and easy way to add more vegetarian meals to your diet, and expose your kids to new vegetables they might not have tried before.
However, that doesn't mean that you can't add meat or fish to it. You could make this dish as a base, and then add meat for those people in your family that want it. Grilled chicken or salmon work well in this and are easy to add at the end.
What to serve it with
If you want something really light, then you can just serve it by itself. But if you want a more filling meal, then serve it with some plain rice or noodles. It's veggie packed comfort food.
FAQs
These stir fried vegetables will store in an air tight container in the fridge for 4 days. They are great as part of meal prep and then you can just cook the rice or noodles fresh or even top them on top of a salad.
Extra tips
- You can keep the sauce even more simple by just using soy sauce or hoisin, rather than both. It would save some calories and salt too.
- If you have some leftover roast chicken, shred it up and add it to this dish just before serving.
- Feel free to change the type of vegetables used here and use what is in season or what you already have to reduce waste.
- Don't overcook the vegetables, you want them to still have some bite to them.
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Recipe
Easy Vegetable Stir Fry
Ingredients
- 4 sprays Low calorie spray oil
- 60 g Shiitake mushrooms sliced
- 4 Spring onions cut lengthways
- 1 Large carrot cut in to thin matchsticks
- 1 Red bell pepper cut in to thin matchsticks
- 6 pieces Baby corn cut lengthways
- 1 head Pak choi (bok choy) sliced lengthways
- 50 g Mangetout (snow peas)
- 90 g Beansprouts
- 60 g Water chestnuts
- 2 Garlic cloves crushed
- 1 tablespoon Ginger grated
- 2 tablespoon Soy sauce
- 2 tablespoon Hoisin sauce
Instructions
- Slice all the vegetables thinly, crush the garlic and grate the ginger.
- Spray the oil in to a large pan and gently heat. Add in all the ingredients apart from the soy sauce and hoisin.
- Gently cook the vegetables for 5 minutes.
- Add the hoisin and soy, stir and cook for a further minute.
Notes
- You can keep the sauce even more simple by just using soy sauce or hoisin, rather than both. It would save some calories and salt too.
- If you have some leftover roast chicken, shred it up and add it to this dish just before serving.
- Feel free to change the type of vegetables used here and use what is in season or what you already have to reduce waste.
Hayley
Loving the sound of those soup flavours. If I am going to eat soup then it needs to have a bit of substance to it. I will look out for it when I’m next shopping x
Gabby
We eat a lot of soup as it’s convenient, so it’s good to now what the best options are. That stir fry looks really good too.
Jess Howliston
Both the soup and your stir fry look delicious! I have to admit I am a huge fan of stir fry especially as I can add whatever I have in the fridge too lol! The soup looks like a great option too especially if you are in a rush!
Catherine
Your veggie stir fry looks absolutely delicious! What a fantastic meal and so healthy too! I love this challenge. I need to take it up too!
Kara
I love stir fry and yours looks so bright and colourful.......butternut squash soup sounds delicious too
WhatLauraLoves
I love how you have made this recipe sound so easy! I need to give it a go pronto! xxx
Twinspirational
Yum both of these soups look so good. We love eating soup in the fall and winter.
Lauretta at Home and Horizon
It may take a some time to prepare but a vegetable stir fry recipe is great as it is not only delicious but also healthy.
Preet
My kids would absolutely love these. This would disappear in no time at our house! This is my kind of weekend treat.
Kate
I love butternut squash, but it's a ton of work to make from scratch. So I'm going to pick up a can instead! Plus, that stir fry looks delicious and so healthy!
kumamonjeng
You have all the healthy ingredient there. Love this for this autumn season as the weather is getting colder. I need something like this to keep me warm.
Laura
I love home made soup but have never been a fan of tinned, but looking at these new Heinz ones may need to give them a whirl.
Mellissa Williams
That stir fry looks oh so good,I do love a stir fry. Think I might have to grab a tin of that Heinz soup too, yummy!
sara lafountain
This soup looks so delicious! I will have to look for it at my store!
Krista Price
Now this is how you TASTE THE RAINBOW! The colors in this stir-fry are beautiful! Looking forward to trying this recipe!
Kelli Kerkman
LOVE a good stir fry recipe. Perfect for weeknights!
Rachael
It is great that you can still eat a tasty, wholesome meal but without all the prep and clean up ... plus it is easier to buy a tin than a bunch of ingredients. Both the stir fry and the soup look excellent and I’d happily eat both!