Samantha Looking for a fast, healthy, and incredibly flavorful side or main dish? These stir-fried vegetables are your new go-to. With a medley of crisp-tender broccoli, bell peppers, carrots, and snap peas all tossed in a savory garlic-soy stir-fry sauce, this dish is as satisfying as it is vibrant. Whether you’re pairing it with rice, noodles, tofu, or even adding shrimp, stir-fried vegetables are a versatile staple that works for lunch, dinner, or meal prep.
What makes stir-fried vegetables stand out is their quick cook time, nutrient-dense profile, and adaptability. With just a few pantry staples and your favorite vegetables, you can whip up a dish that’s fresh, flavorful, and better than takeout. It’s a fantastic choice for families, picky eaters, or anyone trying to eat more vegetables without sacrificing taste.
Perfect for busy weeknights, meatless Mondays, or as a colorful side to any protein, this easy stir-fried vegetable recipe is sure to become a regular in your kitchen.
Learn more about the health benefits of eating a variety of vegetables from Harvard’s School of Public Health.
RECIPE OVERVIEW
Difficulty Level: Easy
Cuisine: Asian-inspired
Serving Size: 4 servings
Prep Time: 10 minutes
Cooking Time: 10 minutes
Nutritional Snapshot
- Calories: ~120 per serving
- Protein: 4g
- Carbs: 15g
- Fat: 6g
- Fiber: 4g
- Sugar: 5g
- Sodium: 450mg
- Mood Boost Factor: Crunchy, colorful, and full of fiber, antioxidants, and vitamin C
For more insight on how stir-frying preserves nutrients, check out this cooking methods guide from the ResearchGate.
Budget Breakdown
- Vegetables: ~$5.00 (mix of broccoli, carrots, bell peppers, snap peas)
- Sauce ingredients (soy sauce, garlic, oil): ~$1.50
- Optional tofu/rice: ~$2.00
- Total Cost: ~$8.50
- Cost per Serving: ~$2.12
Why You’ll Love These Stir-Fried Vegetables
- Quick and easy (ready in 20 minutes!)
- Perfect for meal prep or weeknight dinners
- Customizable with any seasonal vegetables
- Naturally vegan and gluten-free adaptable
- Bursting with color, crunch, and nutrients
- Can be served as a main dish or a hearty side
Behind the Recipe
I started making stir-fried vegetables as a way to use up leftover veggies in the fridge, and it quickly became a household favorite. It’s my go-to recipe when I need something fast but nourishing. Over the years, I’ve tested different sauces, veggie combinations, and cooking techniques to create the perfect balance of flavor and texture.
This version is my ultimate stir-fry base: simple enough to let the vegetables shine, yet rich enough to taste restaurant-worthy. With just one pan and a handful of ingredients, it’s the kind of dish you’ll make again and again. I’ve served it for family dinners, packed it into bento boxes, and even used it as a meal prep staple for the week.
Ingredients You’ll Need
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup snap peas
- 1 medium carrot, thinly sliced
- 2 cloves garlic, minced
- 1 tbsp soy sauce (or tamari for gluten-free)
- 1 tsp sesame oil
- 1 tbsp neutral oil (canola, avocado)
- 1/2 tsp cornstarch mixed with 1 tbsp water (optional for thickening)
Optional Add-ins:
- Mushrooms, zucchini, bok choy, baby corn, tofu, edamame, or shredded cabbage
Sauce Spotlight: Simple Garlic Soy Stir-Fry Sauce
This 3-ingredient sauce is savory, slightly sweet, and perfect for coating vegetables:
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1/2 tsp sugar or maple syrup
Mix and pour over the vegetables in the last few minutes of cooking. For a thicker sauce, add a cornstarch slurry. Want to take it up a notch? Add a splash of rice vinegar, hoisin, or chili garlic paste for a flavor boost.
How to Make Stir-Fried Vegetables
Step 1: Prep Everything First
Stir-frying is fast—so prep all veggies and measure out sauces before heating the pan. Uniform cuts are key to even cooking.
Step 2: Heat Oil and Cook Aromatics
In a large skillet or wok, heat neutral oil over medium-high heat. Add garlic and stir-fry for 30 seconds, just until fragrant.
Step 3: Add Firm Vegetables First
Add broccoli and carrots. Stir-fry for 2–3 minutes until they begin to soften but still hold their color and crunch.
Step 4: Add Quick-Cooking Veggies
Toss in bell peppers and snap peas. Stir-fry for another 2–3 minutes, keeping the vegetables moving to avoid burning.
Step 5: Pour in Sauce
Add your garlic soy mixture and toss to coat. Cook another 1–2 minutes until veggies are tender-crisp and glossy. Add slurry if using.
Pro Tips for Perfect Stir-Fried Vegetables
- Use a wok if you have one—it distributes heat better
- High heat is essential to avoid steaming the veggies
- Stir constantly to avoid burning and maintain crunch
- Finish with sesame oil or chopped scallions for a final flavor layer
Easy Variations
- Spicy Stir-Fried Vegetables: Add chili flakes or sriracha for heat
- Garlic Ginger Veggies: Add 1 tsp grated ginger for added depth
- Sweet and Sour Stir-Fry: Mix in pineapple chunks and rice vinegar
- Protein Add-ons: Add tofu, shrimp, or thin-sliced chicken or beef
- Low Carb Stir-Fry: Serve over cauliflower rice or zoodles
Storage & Reheating
- Fridge: Store in airtight containers up to 4 days
- Freezer: Freeze cooled portions in freezer bags for up to 1 month
- Reheat: Microwave in 30-second bursts or stir-fry over medium heat with a splash of water
Great for bento lunches or batch-cooking your weekly veggies.
Make It a Meal
Serve these stir-fried vegetables with:
- Steamed jasmine rice or brown rice
- Stir-fried noodles, rice noodles, or soba
- Pan-fried dumplings or veggie spring rolls
- Miso soup, Asian slaw, or peanut dipping sauce
Want to understand more about the nutritional profile of common stir-fry ingredients? The USDA FoodData Central is a great tool for looking up vitamins and macros.
Frequently Asked Questions
Q: What vegetables are best for stir-fry?
A: Vegetables like broccoli, carrots, bell peppers, mushrooms, snow peas, bok choy, and zucchini hold up well and add great texture.
Q: How do I keep stir-fried vegetables from getting soggy?
A: Use a very hot pan, don’t overcrowd it, and avoid overcooking. Stir constantly to get a good sear without steaming.
Q: Can I use frozen vegetables in stir-fry?
A: Yes, but make sure to thaw and pat them dry first to prevent water from diluting the sauce.
Q: What is the best oil for stir-frying vegetables?
A: Use high-smoke-point oils like avocado oil, peanut oil, or canola. Avoid olive oil as it burns quickly under high heat.
Q: Are stir-fried vegetables healthy?
A: Absolutely! They’re packed with fiber, vitamins, and antioxidants. Stir-frying uses less oil than deep-frying and retains nutrients due to short cooking times.
Q: How do I make stir-fried vegetables more flavorful?
A: Enhance flavor with garlic, ginger, sesame oil, or chili sauce. Also, try finishing with fresh herbs like cilantro or basil.
Q: Can I meal prep stir-fried vegetables?
A: Yes! Cooked veggies can be stored and reheated easily. They’re perfect for packing with grains, protein, or in wraps.
Final Thoughts
These stir-fried vegetables are proof that simple, wholesome ingredients can turn into something vibrant and crave-worthy. They’re the ideal balance of fast and flavorful—plus they’re easy on the wallet and packed with nutrients. From the sizzling garlic in the pan to the final toss of glossy, colorful veggies, this dish delivers every time.
Whether you’re feeding a hungry family, prepping meals for the week, or just want a clean, colorful side dish in under 30 minutes, this recipe will become your go-to. Try it once, and you’ll see why stir-fried vegetables deserve a permanent place in your dinner rotation.
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📌 Pin This Recipe: Easy Stir-Fried Vegetables (Quick, Colorful & Healthy!)
These stir-fried vegetables are packed with color, crunch, and flavor! A quick garlic soy sauce ties everything together in under 20 minutes.
Stir-Fried Vegetables: Quick, Colorful, and Packed with Flavor
Ingredients
- 2 cups Broccoli florets
- 1 Red bell pepper, sliced
- 1 Yellow bell pepper, sliced
- 1 cup Snap peas
- 1 Medium carrot, thinly sliced
- 2 cloves Garlic, minced
- 1 tbsp Soy sauce (or tamari for gluten-free)
- 1 tsp Sesame oil
- 1 tbsp Neutral oil (canola, avocado)
- ½ tsp Cornstarch mixed with 1 tbsp water (optional for thickening)
Optional Add-ins:
- Mushrooms, zucchini, bok choy, baby corn, tofu, edamame, or shredded cabbage
Sauce Spotlight: Simple Garlic Soy Stir-Fry Sauce
- 1 tbsp Soy sauce
- 1 tsp Sesame oil
- ½ tsp Sugar or maple syrup
Instructions
- Prep Everything First:Stir-frying is fast—so prep all veggies and measure out sauces before heating the pan. Uniform cuts are key to even cooking.
- Heat Oil and Cook Aromatics:In a large skillet or wok, heat neutral oil over medium-high heat. Add garlic and stir-fry for 30 seconds, just until fragrant.
- Add Firm Vegetables First:Add broccoli and carrots. Stir-fry for 2–3 minutes until they begin to soften but still hold their color and crunch.
- Add Quick-Cooking Veggies:Toss in bell peppers and snap peas. Stir-fry for another 2–3 minutes, keeping the vegetables moving to avoid burning.
- Pour in Sauce:Add your garlic soy mixture and toss to coat. Cook another 1–2 minutes until veggies are tender-crisp and glossy. Add slurry if using.
