Here’s a simple and delicious vegan vegetable stir-fry recipe that you can prepare in about 15 minutes. This dish is versatile, allowing you to use a variety of vegetables based on your preference or what you have on hand.

Ingredients

For the Stir-Fry:

• 1-2 tablespoons extra virgin olive oil
• 2-4 garlic cloves, minced
• ½-inch piece fresh ginger, peeled and minced
• 1 carrot, peeled and julienned
• ½ red bell pepper, julienned
• ½ yellow bell pepper, julienned
• ½ broccoli, cut into florets
• ½ red onion, julienned
• 1 cup fresh asparagus, trimmed and sliced into 1-inch pieces
• Optional: any other seasonal vegetables (like zucchini or snap peas)

For the Sauce:

• 2 tablespoons tamari or soy sauce
• 1 tablespoon maple syrup (optional)
• 1 teaspoon cornstarch mixed with 2 tablespoons water (for thickening)
• Optional: a pinch of cayenne pepper or red chili flakes for heat

Instructions

Prepare the Sauce:

• In a small bowl, mix the tamari or soy sauce, maple syrup, and cornstarch-water mixture. Set aside.

Heat the Oil:

• In a large wok or frying pan, heat the olive oil over medium-high heat.

Sauté Aromatics:

• Add the minced garlic and ginger to the pan. Sauté for about 1 minute until fragrant.

Add Vegetables:

• Add the carrot, bell peppers, broccoli, red onion, and asparagus to the pan. Stir-fry for about 3-5 minutes until the vegetables are tender but still crisp.

Incorporate Sauce:

• Pour the prepared sauce over the vegetables. Stir well to coat all the veggies evenly. Cook for an additional 1-2 minutes until the sauce thickens slightly.

Serve:

• Remove from heat and serve immediately over cooked rice or noodles. Garnish with sesame seeds or green onions if desired.

Tips

• Feel free to substitute any of the vegetables based on what you have available.
• For added protein, consider including tofu or tempeh; simply cube and sauté them before adding the vegetables.
• This dish is great for using up leftover vegetables in your fridge.

Enjoy your quick and nutritious vegan stir-fry!

Here are some creative ideas and alternatives for making a delicious stir-fry with leftover vegetables, enhancing flavors, and incorporating protein sources.

Creative Ways to Use Leftover Vegetables in Stir-Fry

• Mix and Match: Combine various leftover vegetables like bell peppers, carrots, broccoli, and greens. The key is to cut them into similar sizes for even cooking.
• Add Fruits: Incorporate fruits like pineapple or mango for a sweet contrast to the savory flavors.
• Make a Frittata: Use leftover cooked vegetables as a filling for a vegan frittata by mixing them with chickpea flour and water.
• Soup Base: Blend leftover stir-fried veggies into a soup with vegetable broth for a quick meal.

Substituting Soy Sauce

You can easily substitute soy sauce with several alternatives to create different flavor profiles:

• Coconut Aminos: A soy-free, gluten-free option that is slightly sweeter and lower in sodium than soy sauce[1][5].
• Hoisin Sauce: Adds sweetness and depth; great for a richer flavor[2].
• Fish Sauce or Oyster Sauce: For non-vegan options, these sauces provide umami and saltiness[3][5].
• Rice Vinegar with Sriracha: For a tangy and spicy kick, mix rice vinegar with sriracha instead of soy sauce[2].

Making the Stir-Fry Spicier

To add heat to your stir-fry:

• Chili Paste or Sriracha: Mix in chili paste or sriracha during cooking for an instant kick.
• Red Pepper Flakes: Sprinkle red pepper flakes into the stir-fry while cooking for adjustable heat levels[4].
• Fresh Chilis: Add sliced fresh chilis such as jalapeños or Thai bird chilis directly into the mix.

Good Vegan Protein Sources

Incorporating protein into your stir-fry can enhance its nutritional value:

• Tofu or Tempeh: Both are excellent sources of plant-based protein; marinate and pan-fry before adding to the stir-fry.
• Chickpeas: Canned chickpeas can be added directly for protein and fiber.
• Lentils: Cooked lentils can be mixed in for additional texture and nutrition.
• Edamame: These young soybeans are packed with protein and can be tossed in at the end of cooking.

Making Stir-Fry Crisper Without Oil

To achieve a crisper texture without using oil:

• Water Sautéing: Use water or vegetable broth instead of oil. Start by sautéing aromatics like garlic and ginger in a bit of water, then add vegetables gradually[1].
• High Heat Cooking: Cook on high heat to quickly sear the veggies, which helps retain their crunch.
• Steam Then Stir-Fry: Briefly steam tougher vegetables before adding them to the stir-fry to ensure they cook quickly without becoming soggy.

These tips will help you create flavorful, nutritious stir-fries while minimizing waste and accommodating dietary preferences!