A vegetarian stir fry can be anything you want it to be. Purchase a frozen prepared stir fry vegetable mix for a quick meal or prepare your favorite veggies for a lower-cost, stir fry just the way you like it. This already healthy dish is even better for you when you make your own sauce, which is as easy as it is delicious!
Vegetarian Stir Fry
- 1 medium onion
- 1 lb. firm tofu
- 1 pound of your favorite vegetables, or 2 lbs. if you aren’t using tofu (try any combination of the following):
Shredded Carrots- Bell Peppers
- Snow Peas
- Green Beans
- Mushrooms
- Scallions
- Fresh Bean Sprouts (canned have a funky texture)
- Baby Corn
- Chestnuts
- 2 Tbsp Oil (with a high smoke point)
- 1 Tbsp Fresh Garlic
- 1 Tbsp Ginger Root
Vegetarian Stir Fry Sauce
- 1/4 cup Vegetable Broth (low sodium)
- 1/4 cup Low Sodium Soy Sauce
- 2 tsp Rice Wine Vinegar
- 2 tsp Dark Roasted Sesame Oil
- 1 tsp Hot Red Pepper Flakes
- 1 tsp Sugar
*Tip – use fresh garlic and ginger, the flavor of the bottled versions aren’t as strong and distinct and can make your stir fry taste off.
Mince garlic and ginger, set aside.- Trim, peel, and cut all vegetables into similar sized pieces
- Mix sauce in a 1 cup measuring cup, set aside.
- Peel the onion, cut in half, and then into about 8 sections.
- Heat pan over med-high and add oil. Once the oil has heated through, add the onion and fry until browned but still crisp and tender, about 1 minute.
- Add garlic and ginger and almost immediately add the firmest vegetable.
- Add the vegetables one at a time, each about 1 minute apart to keep the pan hot, until all of them have been added and are crisp and tender.
- Add sauce and heat through.
- Serve over rice or noodles.
The key to a good stir fry is a large (12-inch) hot pan. If you don’t have a wok, a non-stick or cast-iron pan will do just fine. A stir fry comes together quickly and easily so it's the perfect dinner for a busy weeknight dinner.
