This veggie stir fry recipe has been a long time coming, because stir frying was one of the first things I ever learned how to cook. Even when we were living on frozen pizza half the time back in college, a simple stir fry filled in for the other half of the time. If you love the simplicity of these meals as much as I do, check out my recipes for cabbage stir fry and cauliflower fried rice for more inspiration.
Ingredients & Substitutions
Here I explain the best ingredients for stir fried vegetables, what each one does in the recipe, and substitution options. For measurements, see the recipe card.
How To Stir Fry Vegetables
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
Onions – I used a white onion, but you can even go for a red or yellow onion to add a different aromatic flavor to your stir fry. If you like the flavor, you can caramelize the onions before adding the other ingredients. Mushrooms – Even though mushrooms are actually soft, they go into the pan together with the hard veggies, because it takes a while for their moisture to evaporate. They take on lots of flavor from the sauce, too. If you have extras, make sauteed mushrooms or roasted mushrooms. Bell Peppers – Add crunchy and sweet flavor, and are one of the most popular choices in veggie stir fry. Feel free to experiment with other chili peppers, such as jalapenos, poblanos, or shishito peppers. Broccoli – The florets capture all of the flavor of the sauce, while the stalks add a hearty crunch. You can also stir fry or saute broccoli by itself, or throw it into broccoli cheese soup. Snow Peas – These add nice bright green color and a sweet snap. You can also use sugar snap peas instead. Olive Oil – Not a veggie, but you’ll need it for stir frying vegetables! Other heat-safe oils, such as avocado oil, will also work. If you want to add sesame oil, make sure to add it at the end after removing from heat, as it’s not ideal for high heat.
Garlic – Some vegetable stir fry recipes add this first, but I prefer to add it close to the end (by making a well in the center of the pan before stirring in) to allow high heat for the veggies without burning the garlic. Coconut Aminos – This is my go-to soy sauce substitute, and I like that it adds subtle sweetness. You can use low-sodium soy sauce or tamari if they work for you. Broth – I like to use bone broth for flavor, but regular chicken or vegetable broth works, too. Unsalted Butter – I use this for sauteing the garlic towards the end. You could just use more olive oil instead. Sea Salt & Black Pepper
The hallmarks of this cooking method include high heat, a quick cook time, and frequent stirring, preferably in a wok that retains heat well. It’s very easy to do:
I’ve been stir frying vegetables for over 20 years, so I have lots of tips for you that I’ve picked up a long the way:
Cut the aromatics for maximum surface area. This means thinly sliced or diced onions, and sliced mushrooms. More surface area helps them cook faster and ensures that the inside cooks through at the high temperature required for a stir fry. Veggie cook time is determined by size, density, and moisture. Dense veggies (especially root vegetables, like onions) or larger pieces (of any vegetable) will take the longest. Cut the vegetables into uniform pieces. Making them the same size means that they will take approximately the same amount of time to cook. Add the veggies in the right order. Vegetables that need to sweat and soften (like mushrooms and onions) go in first, followed by harder veggies like carrots or broccoli. Add softer ones like peppers or zucchini next, and finally finish with leafy greens that just need a minute or two to wilt. You can also take a shortcut for the order. If you like to keep it simple like I do, cut any harder veggies into smaller pieces to cook at a similar rate with softer ones. Then you can add them at the same time after cooking the onions and mushrooms. (For example, broccoli and cauliflower have less moisture than zucchini, so if you’re cooking them together, make sure your florets are small.) Use a pan that retains heat well. A wok made from this material is the most popular option for it’s heat retention properties, but you can also use one like this for easy cleanup – and still excellent heat retention. Preheat your pan. It’s important that it’s hot enough before you add the vegetables. To test this, add a drop of water — it’s ready when the water sizzles away immediately. Use medium-high heat. This helps the moisture evaporate. If the heat is too low, the stir fry vegetables will steam instead. Don’t cover or crowd the pan. If you do, the result will be watery. Watch for doneness. Hard veggies are done when they are tender, and may have some browning. Green veggies will turn a brighter green color when they are crisp-tender.
Blanch for just a minute or two (not long enough to fully cook). Then, plunge in ice water to stop cooking, pat dry, and freeze in a single layer on a parchment lined baking sheet. Once solid, transfer to a freezer bag. When ready to cook, stir fry vegetables from frozen, like I explained above. Toss these veggies in your egg muffin cups or whip up a veggie-packed omelette for a delicious breakfast – it’s like giving your leftovers a tasty makeover!
Chicken – These stir fried veggies make a delightful side dish to almond chicken, sweet honey garlic chicken, fragrant Thai basil chicken, and classic teriyaki chicken. Beef – Try a Korean beef bowl, a healthy egg roll in a bowl meal, or for a spicy kick, serve these veggies with pepper steak. Seafood – Enjoy these stir fried vegetables with a tasty salmon bowl or alongside some crispy coconut shrimp for a flavorful meal. Pork – For the same delicious Asian flavors, pair this easy side with my sweet and savory honey garlic pork chops. Rice – You can’t go wrong with the classic fried rice or just plain rice, but I like to serve this dish with cauliflower fried rice or plain cauliflower rice for a healthier twist.
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