Quick Veggie Stir Fry Recipe

Looking for an easy Quick Veggie Stir Fry recipe? Learn how to make Quick Veggie Stir Fry using healthy ingredients.


Submitted by anumarley

Makes 4 servings



I just put every vegetable I had in the house in this dish and it turned out really great. It's very simple. I actually do not use soy sauce in it. I use Bragg's Liquid Aminos, which is much tastier and healthier, but I couldn't it in the database. I'm going to submit the info for it, though. I served this over shirataki noodles, which are made from tofu and yam flour. They are gluten free and usually have no calories, but the brand I used (House Foods America Corporation) had 20 cals. They come in bags and are ready to eat, but it is best to drain them and then parboil them to get rid of their distinct flavour. I personally love it. I parboil them for 2 to 3 minutes in water with a vegetable boullion cube and some sesame me oil to prevent sticking. For the below recipe, I put a teaspoon of oil in the hot wok and stir fried the noodles for aseveral minutes. They did not get crispy, but maybe if I had left them in longer, they would've. It was super delicious and really easy and really healthy, too. I keep my veggies all pre-cut and bagged so that I can whip up stir fries anytime.

Recipe Ingredients for Quick Veggie Stir Fry

4 cups broccoli florets
2 cups firm tofu, cubed
1 cup asparagus, quartered
1 cup zucchini, matchsticks
1 cup yellow squash, matchsticks
1/2 cup carrots, matchsticks
1/2 cup red bell pepper, julienned
1/2 cup yellow bell pepper, julienned
1/2 cup orange bell pepper, julienned
1 cup onion, sliced
3 cloves garlic, roughly chopped
1 tbsp ginger, grated
60 g lite soy sauce , 4 tbsp
1 tbsp vegetable oil
2 tsp sesame oil

Recipe Directions for Quick Veggie Stir Fry

  1. Add vegetable oil to hot wok

  2. Add tofu and stir occasinally until golden brown, about 3 minutes

  3. Remove tofu and set aside

  4. Add sesame oil to same wok

  5. Add onions, peppers, garlic, ginger, broccoli and carrots

  6. Stir for about 2 minutes

  7. Add zucchini, squash and asparagus

  8. Stir and cover for about 7 minutes

  9. Add soy sauce and mix well

  10. Combine in large bowl and serve over steamed rice or noodles

  11. Enjoy and feel good

Categories

Vegetables, Main Dish, Asian, Stir Fry, Vegetarian, Gluten-Free

Nutrition Facts
Serving Size 405.3g
Amount Per Serving
Calories
238
Calories from Fat
108
% Daily Value*
Total Fat
12.0g
18%
Saturated Fat
1.9g
10%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
447mg
19%
Potassium
901mg
26%
Total Carbohydrates
22.7g
8%
Dietary Fiber
5.8g
23%
Sugars
9.2g
Protein
16.0g
Vitamin A 74% Vitamin C 265%
Calcium 28% Iron 23%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • No cholesterol
  • High in calcium
  • Very high in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in selenium
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
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