Healthy Dinner Vegetable Stir Fry

Name: Healthy Dinner Vegetable Stir Fry
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 4 servings
Ingredients: 1 cup broccoli florets; 1 red bell pepper, sliced; 1 yellow bell pepper, sliced; 1 carrot, julienned; 1 zucchini, sliced; 1 cup sugar snap peas; 2 cloves garlic, minced; 1 inch ginger, minced; 3 tablespoons soy sauce; 1 tablespoon sesame oil; 1 tablespoon rice vinegar; 1 teaspoon honey; 1 teaspoon cornstarch; 1 cup cooked chicken or tofu; Sesame seeds for garnish

Highlighted under: Fresh Kitchen Favorites

I love making this Healthy Dinner Vegetable Stir Fry on busy nights when time is limited but I still want a nourishing meal. Packed with colorful veggies and a light sauce, this stir fry comes together in just 20 minutes, making it perfect for a quick family dinner. The combination of crisp vegetables and a tasty sauce creates a delightful meal that is both satisfying and healthy. Plus, it's incredibly versatile, allowing me to incorporate whatever vegetables I have on hand. It's a dish that I often return to for its simplicity and health benefits.

Created by

Brielle Thompson

Last updated on 2026-01-13T06:10:19.250Z

When I first experimented with stir fries, I discovered just how versatile they truly are. I grabbed whatever vegetables were available in my fridge and combined them with a simple soy sauce-based dressing. The result was a colorful, vibrant dish that was as delightful to the eye as it was to the palate. I've since perfected my method, ensuring that each ingredient maintains its crunch without overcooking.

One tip I picked up along the way is to add the vegetables in stages, starting with the harder ones like carrots and bell peppers before moving to softer options like broccoli and spinach. This technique really enhances the flavor and texture of each vegetable, turning an ordinary stir fry into an extraordinary meal.

Why You Will Love This Stir Fry
Quick and easy to prepare, ideal for busy weeknights
Packed with nutrients from a variety of colorful vegetables
Customizable with your favorite sauces and added proteins

Choosing Your Vegetables

The beauty of this Healthy Dinner Vegetable Stir Fry lies in its versatility. You can easily swap out the vegetables based on what’s in your fridge or what’s in season. For instance, if you have asparagus or green beans on hand, they would make excellent substitutes for sugar snap peas. Similarly, consider adding mushrooms or kale to introduce different textures and colors. Just remember to adjust cooking times slightly; denser vegetables may need a minute longer in the pan.

When selecting vegetables, aim for a vibrant mix. This not only enhances visual appeal but also maximizes nutrient intake. Each vegetable brings its unique set of vitamins and minerals, and bright colors often indicate higher nutrient levels. A tip for ensuring freshness: buy your vegetables as close to your cooking day as possible and store them in the crisper drawer until you’re ready to use them.

Perfecting the Sauce

This stir fry sauce strikes a perfect balance between savory and slightly sweet, making it incredibly flavorful. Soy sauce provides the umami depth, while sesame oil adds a rich, nutty aroma. If you’re looking for a gluten-free option, tamari is an excellent soy sauce substitute. Just ensure that other ingredients, like your honey, are also gluten-free if dietary restrictions are a concern.

The starch in cornstarch is essential for achieving that desired glossy finish; it helps bind the sauce to the vegetables. For those who prefer a thicker sauce, you can adjust the cornstarch up to 1.5 teaspoons. Just mix it with a bit of cold water before adding it to the stir fry to avoid clumps and ensure even distribution.

Serving and Storage Tips

Serving this stir fry over a bed of steamed rice or noodles not only makes the meal more filling, but it also absorbs the delicious sauce. For a low-carb option, consider cauliflower rice or zucchini noodles. These alternatives still provide a satisfying base while cutting down on carbs, making the dish even healthier.

If you have leftovers, store them in an airtight container in the refrigerator for up to three days. Reheating can be done in a skillet over medium heat for about 5 minutes or in the microwave until warmed through. However, to retain the vegetables' crispness, it’s best to reheat in a skillet. If you prefer to prepare this dish ahead of time, chop your vegetables and make the sauce a day in advance, allowing for an even quicker meal preparation during a busy weeknight.

Ingredients

Gather the following fresh ingredients for a delicious stir fry:

Vegetables

1 cup broccoli florets
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 carrot, julienned
1 zucchini, sliced
1 cup sugar snap peas
2 cloves garlic, minced
1 inch ginger, minced

Sauce

3 tablespoons soy sauce
1 tablespoon sesame oil
1 tablespoon rice vinegar
1 teaspoon honey
1 teaspoon cornstarch

Optional Additions

1 cup cooked chicken or tofu
Sesame seeds for garnish

Make sure to prepare your vegetables and sauce before you begin cooking!

Instructions

Follow these simple steps to create your healthy stir fry:

Prepare the Sauce

In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, honey, and cornstarch. Set aside.

Cook the Vegetables

Heat a large skillet or wok over medium-high heat. Add a drizzle of oil. First, add broccoli, bell peppers, and carrot, stir-frying for about 3 minutes. Then, add zucchini and sugar snap peas, continuing to stir-fry for another 2-3 minutes.

Add Garlic and Ginger

Stir in the minced garlic and ginger, cooking for an additional minute until fragrant.

Combine with Sauce

Pour the prepared sauce over the vegetables, and toss everything together for about 1-2 minutes until the sauce thickens slightly.

Serve

Remove from heat and enjoy your stir fry hot. Optionally, garnish with sesame seeds and serve with rice or noodles.

Enjoy your healthy and delicious dinner!

Pro Tips

Feel free to swap in any vegetables you have on hand or add protein like chicken, shrimp, or tofu for a heartier meal.

Enhancements for Extra Flavor

Consider adding a splash of sriracha or a sprinkle of red pepper flakes if you're a fan of heat. This not only elevates the flavor profile but also adds a delightful kick to the dish. Remember to start with a small amount; you can always add more to suit your palate. Adjusting flavor is an essential part of cooking, and I often find that tasting as I go yields the best results.

Another enhancement is incorporating fresh herbs like cilantro or basil just before serving. These herbs bring freshness and brightness to the dish, making it even more delightful. You can also try adding a splash of lime or lemon juice for a zesty finish. Just remember to add these ingredients at the end to preserve their vibrant flavors.

Protein Pairings

This stir fry is a great canvas for adding your choice of protein. Cooked chicken, shrimp, or tofu are all fantastic options that complement the vegetables well. If using chicken or shrimp, simply sauté them in the skillet before adding the vegetables. If using tofu, press it to remove excess moisture and cut it into cubes for even cooking. Ensure it's crispy on the outside by using medium-high heat and a bit of oil before adding the other ingredients.

For a quick protein boost, consider adding canned chickpeas or edamame. These legumes not only offer great protein content but also add texture and fiber. If you decide to use them, simply toss them in with the vegetables for the last few minutes of cooking to heat through. This flexibility allows you to cater to various dietary preferences easily.

Questions About Recipes

→ Can I use frozen vegetables for this stir fry?

Yes, frozen vegetables can be used, but be sure to thaw and drain them firstly. They may cook faster, so reduce the cooking time accordingly.

→ How can I make this stir fry vegan?

Simply omit any animal proteins and ensure your soy sauce is vegan-friendly. You can use edamame or tofu as a great protein alternative.

→ What can I serve with stir fry?

This stir fry pairs well with steamed rice, quinoa, or even noodles. You can also enjoy it on its own for a light meal.

→ How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to three days. Reheat on the stovetop for the best texture.