Vegetable Stir Fry Medley

Saturday, April 18, 2020
Stir-fried vegetables are a quick easy meal packed full of vitamins and this medley is absolutely delicious.



This method of cooking is to add very little oil to a wok or a frying pan and then quickly cook the vegetables on high heat.



You can also add meat for meat lovers, anything from chicken to seafood for a whole other meal.



I will give several serving suggestions we love this over plain white rice or noodles, you can even try these vegetables of sweet or baked potatoes.



We love stir-fried meals maybe you tried my Honey Chicken and Pineapple recipe or Stir-Fried Rice which are two other family favorites.



These are quick delicious family healthy meals that can be adapted to whatever kinds of vegetables your family likes!



Scroll down to the bottom to print this off and let me know how you like my version of stir-fried vegetables!







these are vegetables in a large wok pan stir fried with a soy sauce to go over rice














this is shredded cabbage, beans and broccoli stir fried





Ingredient Suggestions To Make This Vegetable Stir Fry Medley

Scroll to the bottom for exact measurements on the printable recipe card


  • shredded and sliced green cabbage or bok choy
  • finely minced garlic
  • chunky sliced carrots
  • fresh broccoli florets without stems cleaned
  • snap peas or green beans
  • sliced bell peppers
  • cornstarch mixed
  • soy sauce
  • brown sugar
  • Salt, pepper and cayenne pepper to taste you can also add ginger if you like the taste






this is stir fried steak







Meats To Use For Meat Lovers 

All strips or cubed meats


  • boneless chicken
  • boneless steak or venison
  • boneless pork
  • shrimp, scallops or lobster









this is a medley of vegetables









Other Vegetable Suggestions


  1. medium eggplant, cubed
  2. zucchini, cubed
  3. medium yellow squash, cubed
  4. yellow or red bell pepper, diced
  5. Roma (plum) tomatoes, chopped
  6. sliced onion
  7. miniature corn cobs
  8. peas any kind
  9. sliced mushrooms
  10. thin-sliced sweet potatoes
  11. artichoke hearts






this is cabbage, sliced carrots, string beans and bok choy in a stir fried wok pan








Tips


  • Slice the vegetables as thin as possible julienne the thicker pieces for even cooking
  • Add hoisin or oyster sauce for extra flavor
  • You can substitute honey for brown sugar
  • Do not overuse sesame oil or peanut oil if using 1 tablespoon is plenty as it has an extremely strong flavor
  • Cook your vegetables longer if you don't like them al dente with a bite to them
  • The stir fry is terrific over pasta, potatoes, rice or eaten plain, it also makes a great filling for homemade egg rolls








this is stir fry with shrimp








More Recipes To Try


Roasted Garlic Mashed Potatoes
Grilled Eggplant
Artichokes
Stuffed Peppers
Rice Balls






Pin for later Vegetable Stir Fry Recipe





healthy freshly stir fried vegetables recipe pin for later









Healthy Recipes




In addition to being quick and easy to make this delicious meal, stir-frying is also healthy.



It results in tender-crisp vegetables that retain more vitamins and nutrients than if they were boiled.



Stir-frying requires only a small amount of oil, the fat content is low therefore resulting in a healthy meal for healthy lifestyles.









Vegetable Stir Fry

Vegetable Stir Fry

Yield: 6
Author:
Prep time: 15 MCook time: 5 MTotal time: 20 M
This is a stir fry of assorted vegetables we love that can be served over rice, pasta or mashed potatoes. You can add meat if you like to the recipe, I always cooked it separately for my meat lovers in the family. Check out my vegetable suggestions and easy recipe for this vegetable stir fry it's so easy!

Ingredients:

  • Vegetables In this Stir  Fry
  • 3 cups shredded and sliced green cabbage or bok choy
  • 3 cloves finely minced garlic
  • 1 cup chunky sliced carrots
  • 1 head of fresh broccoli florets without stems cleaned
  • 2 cups snap peas or green beans
  • 1 or 2 sliced bell peppers
  • 2 tablespoons cornstarch mixed with 1/2 cup water
  • 1/4 cup soy sauce
  • 1 tablespoon honey or  brown sugar
  • Salt, pepper and cayenne pepper to taste you can also add ginger if you like the taste 
  • Other vegetable suggestions:
  • 1 medium eggplant, cubed
  • 2 zucchini, cubed
  • 2 medium yellow squash, cubed
  • 1 yellow bell pepper, diced
  • 1 chopped red bell pepper
  • 4 Roma (plum) tomatoes, chopped
  • 1 sliced onion
  • 1 can of miniature corn cobs
  • 1 cup peas any kind
  • 1 cup sliced mushrooms
  • 1 or two cups thin-sliced sweet potatoes
  • Oil Suggestions:
  • Vegetable oil Sesame Oil, Peanut Oil or Canola Oil
  • Meats to use:
  • Use around 3 cups cubed meats or seafood (shrimp, scallops, lobster) shaken in seasoned flour ( salt, pepper, granulated garlic and a pinch of cayenne pepper or ginger)
  • Boneless Chicken, Boneless Pork, Boneless Steak or Venison
  • Shake the meats into the flour mixture and fry in oil until browned and keep warm.
  • The meat can be served on top, of the vegetable stir fry.
  • Serving suggestions:
  • Cooked white rice any kind to package instructions
  • Cooked angel hair pasta or ramen noodles
  • Seasoned mashed potatoes.

Instructions:

How to cook Vegetable Stir Fry

  1. Stir Fry Instructions:
  2. Note: cook the vegetables to how you like them I usually stir fry them until the broccoli is wilted looking around 5 to 7 minutes.
  3. In a large wok or deep frying pan,  add 2 tablespoons of the oil of choice.
  4. Add the cabbage, other vegetables you choose to use,  garlic, salt, pepper to taste and cayenne or ginger if using.
  5. Saute until desired softness usually 3 to 4 minutes for normal stir fry until you like the vegetables softer.
  6. In a small cup mix the cornstarch with water and stir until smooth.
  7. Add the honey or brown sugar to the soy sauce and pour it into the stir fry mixing together.
  8. Stir in the cornstarch until the mixture thickens around 1 minute. 
  9. If this becomes too thick add more water or if you like rice wine vinegar add just a few tablespoons of that to thin it out. 
  10. For the meat, if you have meat lovers in the house shake the meat into seasoned flour stir fry the meat in a separate pan until cooked to your preference.
  11. As suggested above the stir fry can be a topping over (cooked to package instructions) rice,  angel hair pasta, ramen noodles, or baked regular, mashed or sweet potatoes.
Calories
228
Fat (grams)
11
Sat. Fat (grams)
3
Carbs (grams)
17
Net carbs
6
Sugar (grams)
7
stir fried vegetables, stir fry, vegetable stir fry, vegetarian recipes, easy stir fry
vegetables, quick cooking, easy meals, fast meals, 30 minute meals
American
Created using The Recipes Generator








Pin for later





healthy freshly stir fried vegetables recipe pin for later






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Slow Cooker Bourbon Chicken Slider
Broccoli and Beef in the slow cooker
Pork Belly Burnt Ends




this is a pan of vegetables in a stir fry sauce






Disclosure: This recipe was originally posted to this blog 2012. It was edited and re-published in 2020.


22 comments

  1. colourful and flavourful,your vegetables are magic!:)i'm well and so busy,Claudia,thank you very much for your visit!:)

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  2. lovely colours here. All very nice as always. Have a good weekend!

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  3. Veggie stir frys are a great way to go for something quick and healthy. I think if I lived closer to the grocers I would probably buy fresh produce very often. Yours here look like they came right from the garden, so vibrant! Have a great weekend Claudia!

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  4. Those veggies are so beautiful! I love the colors. This is a fantastic meatless dish full of flavor. It's just the sort of thing that I'm looking for these days. Thanks for sharing it!

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  5. What a beautiful mix of colorful and tasty vegetables. I like it very much, great :) Bye, have a good we

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  6. Gorgeous colors. This would make any plate look photo worthy. On top of that the flavor should be fantastic.

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  7. We make these stir-fried Italian version of the Peperonata quite often as a side dish with some nice grilled meats. Love the colors and the Italian combined spices! So healthy and delicious:DDD

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  8. I always love veggie stir-fry. This looks colourful and tasty.

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  9. Dear Claudia, Delicious stir fry. Perfect with rice. Blessings, Catherine xo

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  10. A spring bouquet of vegetables! If I wait a month, my oregano bush will be going...

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  11. beautiful flavor medley of veggies Claudia, love the Italian spin on the stir-fry... like a stove-top Ratatouille, from a pan..

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  12. Que lindo color me encantan todos los vegetales todo luce hermoso y saludable,abrazos y abrazos.

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  13. Hey GF, this is one delish looking stir fry. Definitely one I would enjoy. Meat is not a priority on my foodie list.

    You have definitely captured the beauty of these veggies Claudia!

    Happy Sunday :)

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  14. Huh, I never thought of a freezer solution :) Sounds yummY!

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  15. Such beautiful colors. We love stir fry and I usually do not include meat.

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  16. Looks so vibrant and inviting. This would make for a perfect mid week dinner.

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  17. Do you ever recommend parboiling the veggies like broccoli? I always find it difficult to get the texture just right when stir frying.

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    Replies
    1. we dislike crispy veggies so par boiling is a great idea. I mostly use no stalks on the broccoli and just the flower portion so it tends to cook quickly.I would try the par boil for sure thanks!

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  18. This post is wonderful! So many great suggestions and tips for a delicious stir fry!

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  19. Your Vegetable Stir Fry looks great! Thanks so much for sharing with us at Full Plate Thursday and please come back soon!
    Miz Helen

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Thank you so much for your kind words and questions, I will try and reply to each of them. If you need help right away, contact me on Facebook or my email @pegasuslegend24@gmail.com