This vegetable pan fried food is a mix of beautiful veggies cooked in a sweet and appetizing nectar garlic sauce. A simple side dish or principle course that is light, crisp and absolutely flavorful! Serve your veggie pan sear over rice for a total supper.
I am a HUGE enthusiast of sautés, from; Vegetable Stir Fry shrimp pan fried food to my well known nectar garlic chicken pan fried food, I can never get enough. This vegetable pan fried food is the most recent expansion to my accumulation and it’s a decent one!
I try hard to make sure all the produce that we buy each week gets eaten. One of my favorite ways to re-purpose odds and ends of produce is to make a vegetable stir fry. You can use whatever veggies you happen to have on hand, and this dish makes for a delicious meatless meal or side dish.
HOW DO YOU MAKE VEGETABLE STIR FRY?
The first step is to cook up your veggies. I used a combination of red and yellow peppers, snow peas, broccoli, carrots and mushrooms. I also added some baby corn and water chestnuts into the mix for variety. While the veggies are cooking, I make a simple garlic and ginger sauce. The sauce gets poured over the veggies then is simmered until thickened. You can enjoy your veggie stir fry as-is, or over rice.
WHAT VEGETABLES DO YOU STIR FRY FIRST?
I stir fry the vegetables that take the longest to cook first. Carrots typically take a while to cook, as do mushrooms because they need to release all their liquid before they brown. I also add ingredients like onion early on in the cooking process. The more tender vegetables such as broccoli, snow peas and peppers don’t take as long to cook, so I add them towards the end.
ARE STIR FRY VEGGIES HEALTHY?
Stir fry veggies are very healthy and a great way to get in your nutrients! This mix of vegetables is low calorie and contains plenty of vitamins and minerals including Vitamin K, potassium, Vitamin C, folic acid, beta-carotene and antioxidants.
TIPS FOR VEGETABLE STIR FRY
- Make sure all your vegetables are cut into similar sized pieces so that they’ll cook at the same rate.
- Vegetable stir fry can be stored in the fridge for up to 4 days which makes it a great option for meal prep!
- This recipe calls for baby corn and water chestnuts, which are found in cans in the ethnic food aisle.
- The sauce for this stir fry can be made up to 3 days before you plan to use it, or even frozen for later use.
VEGETABLE STIR FRY VARIATIONS
There are so many different ways to customize your veggie stir fry, the combinations are endless!
- Protein: Add some cooked chicken, shrimp, beef or tofu.
- Nuts: Stir in some sliced almonds or cashews.
- Vegetables: Try different types of vegetables such as bean sprouts, zucchini, asparagus, snap peas or celery.
- Spicy: Kick up the heat with some sriracha or crushed red pepper flakes.
I make this stir fry almost every week, even my kids adore it! It’s a great way to get in your veggies with minimal effort.