Healthy Dinner Vegetable Stir Fry

Name: Healthy Dinner Vegetable Stir Fry
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 1 cup broccoli florets; 1 cup bell peppers, sliced; 1 cup snap peas; 1 cup carrots, julienned; 1 medium onion, sliced; 2 cloves garlic, minced; 3 tablespoons soy sauce; 1 tablespoon sesame oil; 1 teaspoon ginger, minced; 1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening, optional); 2 tablespoons vegetable oil for stir-frying; Cooked rice or noodles for serving

Highlighted under: Vitality Kitchen

I'm always on the lookout for quick and nutritious meal ideas, and this Healthy Dinner Vegetable Stir Fry has quickly become one of my favorites. It's packed with vibrant vegetables and full of flavor, allowing me to enjoy a satisfying dish on busy evenings without compromising health. I love how versatile it is; you can mix and match your favorite veggies and even add protein like tofu or chicken for extra substance. In just 30 minutes, you can whip up this colorful stir fry that will delight your taste buds!

Created by

Eliza Thornton

Last updated on 2026-01-10T12:49:19.178Z

When I first made this Healthy Dinner Vegetable Stir Fry, I was amazed at how quickly it came together. I had a medley of fresh vegetables from my weekly farmer's market run, and I couldn't wait to showcase their colors and textures. The key here is to stir fry on high heat for just the right amount of time, preserving the crunch and brightness of the veggies while infusing them with flavor.

During the cooking process, I like to add a splash of soy sauce and a sprinkle of sesame oil for an extra depth of flavor. The end result is not just a meal; it’s a celebration of freshness and nutrition that leaves me feeling satisfied and energized. Plus, it’s incredibly easy to customize based on whatever vegetables are in season!

Why You Will Love This Recipe
Bright and colorful vegetables that add vibrancy to your dinner table
Quick cooking method that retains the nutrients and crunchiness
Versatile recipe that allows for endless customization with different vegetables

Choosing the Right Vegetables

Selecting fresh, crisp vegetables is essential for the best stir fry. Look for vibrant colors and firm textures, which indicate freshness. While this recipe suggests broccoli, bell peppers, snap peas, carrots, and onions, feel free to substitute with seasonal vegetables like zucchini, asparagus, or even mushrooms. These could add unique flavors and textures, making your dish an exciting culinary adventure.

It's important to cut the vegetables uniformly to ensure even cooking. Chop the broccoli into bite-sized florets, julienne the carrots thinly, and slice the bell peppers into strips about the same width. This not only enhances the visual appeal but helps every element achieve a delightful crunch at the end.

Perfecting the Stir-Fry Technique

Stir-frying is a high-heat cooking method that locks in flavors and retains the nutrients in vegetables. To achieve that beautifully crisp texture, ensure your skillet or wok is preheated before adding oil. Aim for medium-high heat; if the oil shimmers but does not smoke, you’re ready to go. Working quickly is key—you want to stir-fry the vegetables until they are vibrant and still slightly crunchy, which usually takes between 5 to 7 minutes.

Don't overcrowd the pan; if you're making a larger batch, consider stir-frying in batches than piling everything together. This way, every bite retains that satisfying crunch instead of steaming. A touch of freshly minced garlic and onion at the beginning adds a fragrant foundation that elevates your dish significantly.

Ingredients

Gather these fresh ingredients to bring your stir fry to life!

Vegetables

1 cup broccoli florets
1 cup bell peppers, sliced
1 cup snap peas
1 cup carrots, julienned
1 medium onion, sliced
2 cloves garlic, minced

Sauce

3 tablespoons soy sauce
1 tablespoon sesame oil
1 teaspoon ginger, minced
1 tablespoon cornstarch mixed with 2 tablespoons water (for thickening, optional)

Others

2 tablespoons vegetable oil for stir-frying
Cooked rice or noodles for serving

Feel free to use any of your favorite vegetables in this dish!

Instructions

Let’s get cooking!

Prepare the vegetables

Wash and chop all the vegetables as indicated in the ingredients list.

Heat the oil

In a large skillet or wok, heat the vegetable oil over medium-high heat.

Stir-fry the vegetables

Add the garlic and onion, cooking for 1-2 minutes until fragrant, then add the rest of the vegetables and stir-fry for 5-7 minutes.

Make the sauce

In a small bowl, whisk together the soy sauce, sesame oil, and ginger. Pour the sauce over the stir-fried vegetables.

Thicken the sauce (optional)

If you prefer a thicker sauce, stir in the cornstarch mixture and cook for another 2 minutes.

Serve

Serve hot over cooked rice or noodles and enjoy your healthy dinner!

In just a few simple steps, your delicious stir fry is ready!

Pro Tips

Make sure to not overcrowd the pan when stir-frying
this ensures even cooking and prevents the vegetables from steaming.

Make-Ahead and Storage

This stir fry is an excellent candidate for make-ahead meals! You can prep your vegetables and sauce in advance; just store each component in separate airtight containers in the fridge. The veggies will last for about 3 days, while the sauce can be refrigerated for up to a week. Just be sure to keep them separated to retain their freshness. You can then whip up a quick dinner by briefly reheating the prepped ingredients in a skillet.

If you have leftovers, store them in an airtight container in the fridge for up to 2 days. Reheat gently in a skillet over medium heat with a splash of water to revive the vegetables’ crunch without overcooking them. However, avoid freezing leftovers, as the texture of the vegetables can become mushy after thawing.

Customizing Your Stir-Fry

One of the best features of this Healthy Dinner Vegetable Stir Fry is its versatility. To make it more filling, consider adding proteins such as cubed tofu, shrimp, or chicken. If you choose to add meat, ensure it's cooked in the skillet first, then set it aside while you stir-fry the vegetables, adding it back in when combining with the sauce for added flavor.

You can also experiment with different sauces for varied flavors. Try adding a splash of rice vinegar for tanginess or a spoonful of honey for sweetness. A sprinkle of sesame seeds at the end adds both crunch and decoration. Don’t hesitate to adjust the ingredients based on what you have on hand—it’s a recipe that welcomes personal touch!

Questions About Recipes

→ Can I add protein to this stir fry?

Absolutely! Tofu, chicken, or shrimp can be excellent additions to enhance the meal.

→ What other vegetables can I use?

Feel free to use any seasonal vegetables like zucchini, cauliflower, or mushrooms.

→ Can I make this stir fry vegan?

Yes, simply use tofu or chickpeas as your protein source and ensure the sauce is free from animal products.

→ What if I don't have sesame oil?

You can substitute sesame oil with olive oil or omit it and add more soy sauce for flavor.