This vibrant stir-fry vegetables recipe is a perfect blend of colorful veggies with an inviting orange-hoisin sauce. It's a quick and easy dish, packed with flavor and nutrition that can be prepared in just 30 minutes. Whether you are a vegetarian or just in the mood for a light and fresh dinner, this stir fry is a great choice.
The ingredients used in this recipe are commonly available in most supermarkets. The one ingredient you may need to be aware of is edamame, which are young soybeans often found in the frozen section. Hoisin sauce, used in the dish's sauce, is a sweet and tangy sauce typically used in Chinese cuisine, usually located in the international aisle. Lastly, baby corn is found canned in most grocery stores.
Ingredients for Stir Fry Vegetables
Olive oil: Used for sauteing the vegetables, it adds a subtle flavor and helps in even cooking.
Garlic: Provides a robust flavor base that complements the vegetables.
Onion: It adds a slight sweetness and depth of flavor.
Zucchini and Yellow Squash: These add bulk to the stir fry and their mild flavor balances the stronger flavors.
Broccoli: It adds a crunchy texture and is a good source of vitamins.
Red bell pepper: Adds color and sweetness to the stir fry.
Mushrooms: They give an earthy flavor and meaty texture.
Edamame: These are high in protein and add a nice crunch.
Baby corn: It gives a sweet and crunchy texture.
Carrots and Snow peas: They add a bright color, sweetness, and crunch.
Sauce ingredients: The combination of these ingredients results in a sweet, tangy, and slightly spicy sauce that ties the whole dish together.
Garnish: Green onions and sesame seeds add a fresh crunch and slight nuttiness.
One reader, Dugald Schrader says:
This stir fry vegetables recipe is a game-changer! The combination of fresh veggies and the flavorful sauce is simply divine. It's so easy to make and incredibly delicious. I love how versatile it is - perfect for a quick weeknight dinner or a healthy meal prep option. Highly recommend!
Key Techniques for Delicious Stir Fry Vegetables
How to prepare the sauce: Whisk together the orange juice, soy sauce, honey, hoisin sauce, rice wine, ginger, chili garlic sauce, fish sauce, and sesame oil in a medium bowl until well combined. Set aside for later use.
How to stir-fry the vegetables: Heat a high-sided skillet or wok over medium heat. Add the olive oil and garlic, cooking for 1 minute until fragrant. Remove the garlic and set it aside. Add the onion and cook for 2 minutes. Stir in the zucchini, squash, broccoli, and bell pepper, cooking for an additional 1 to 2 minutes. Add the mushrooms and cook for 1 to 2 minutes until tender. Stir in the edamame, corn, carrots, and snow peas, cooking for an additional 1 minute.
How to garnish: Top the stir-fry with sliced green onions and toasted sesame seeds before serving.
How To Make Stir Fry Veggies
Take out your woks and get cooking on this mouthwatering stir fry in time for lunch! It’s loaded with refreshing veggies for a healthier and filling meal.
Serves:
Ingredients
- 2tbspolive oil
- 2garlic cloves,minced
- 1cuponion,chopped
- 1cupzucchini,chopped
- 1cupyellow squash,chopped
- 1cupbroccoli,chopped
- 1cupred bell pepper,chopped
- 1cupsmall button mushrooms
- 1cupedamame,shelled
- ½cupbaby corn,chopped
- ½cupcarrots,cut into matchsticks
- ½cupsnow peas ,chopped
For Sauce:
- ½cupfresh orange juice
- ¼cupsoy sauce
- ¼cuphoney
- 1tbsphoisin sauce
- 1tbsprice wine
- 1tbspfresh ginger,minced
- 1tspchili garlic sauce
- 1tspfish sauce
- ½tspsesame oil
For Garnish:
- green onions,chopped, optional
- sesame seeds,optional
Instructions
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In medium bowl, whisk together the orange juice, soy sauce, honey, hoisin sauce, rice wine, ginger, chili garlic sauce, fish sauce and sesame oil. Set aside
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Place a high sided skillet or wok over medium heat.
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Add the olive oil and garlic.
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Cook the garlic for 1 minute or until fragrant. Remove the garlic from the pan and reserve.
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Add the onion to the pan, then cook for 2 minutes.
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Stir in the zucchini, squash, broccoli and bell pepper, then cook for an additional 1 to 2 minutes.
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Add the mushrooms to the pan, then cook for 1 to 2 minutes or until tender.
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Stir in the edamame, corn, carrots and snow peas, then cook for an additional 1 minute.
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Pour the sauce over the beef stir fry, then toss to combine.
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Cook for 2 to 3 minutes, tossing a few times to allow the sauce to thicken and caramelize.
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Top the stir fry with sliced green onions and toasted sesame seeds, if desired.
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Serve warm, and enjoy!
Nutrition
- Calories: 222.14kcal
- Fat: 6.56g
- Saturated Fat: 0.81g
- Trans Fat: 0.00g
- Monounsaturated Fat: 3.53g
- Polyunsaturated Fat: 0.91g
- Carbohydrates: 35.48g
- Fiber: 6.15g
- Sugar: 22.44g
- Protein: 7.97g
- Cholesterol: 0.08mg
- Sodium: 729.07mg
- Calcium: 94.54mg
- Potassium: 747.82mg
- Iron: 3.41mg
- Vitamin A: 190.24µg
- Vitamin C: 126.17mg
Expert Technique Tip for Perfect Stir Fry Vegetables
When stir frying vegetables, it's important to add them to the pan in the correct order. Vegetables that take longer to cook, like onions, should be added first, while those that cook quickly, such as mushrooms and snow peas, should be added towards the end. This ensures that all the vegetables are cooked perfectly and maintain their individual textures. Also, remember to keep the ingredients moving in the pan to prevent them from burning. A high heat is key to a successful stir fry, it helps to sear the vegetables, keeping them crisp and locking in their flavors.
Time-Saving Tips for Making Stir Fry Vegetables Recipe
Plan ahead: Before starting the stir fry, chop and prepare all the vegetables and ingredients. This will streamline the cooking process and make it more efficient.
Use pre-cut vegetables: Consider using pre-cut or frozen vegetables to save time on chopping and preparation.
One-pan cooking: Opt for a large skillet or wok to cook the stir fry. This allows for all the ingredients to be cooked in one pan, saving time on cleaning and dishwashing.
Batch cooking: Consider making a larger batch of stir fry and storing the leftovers for quick and convenient meals throughout the week.
Prep the sauce in advance: Prepare the stir fry sauce ahead of time and store it in the refrigerator. This way, it's ready to use when you start cooking.
High heat cooking: Use high heat to quickly cook the vegetables while maintaining their crispness, saving time without compromising on texture and flavor.
Substitute Ingredients For Stir Fry Veggies Recipe
olive oil - Substitute with avocado oil: Avocado oil has a similar high smoke point and mild flavor, making it a suitable substitute for olive oil in stir-frying.
zucchini - Substitute with yellow squash: Yellow squash has a similar texture and mild flavor, making it a good substitute for zucchini in stir-fry recipes.
yellow squash - Substitute with butternut squash: Butternut squash can be a good substitute for yellow squash, adding a slightly sweet and nutty flavor to the stir-fry.
broccoli - Substitute with cauliflower florets: Cauliflower florets can be used as a substitute for broccoli, providing a similar texture and mild flavor in the stir-fry.
red bell pepper - Substitute with orange bell pepper: Orange bell pepper can be a colorful and flavorful substitute for red bell pepper in the stir-fry.
button mushrooms - Substitute with shiitake mushrooms: Shiitake mushrooms can add a rich and savory flavor, making them a good substitute for button mushrooms in stir-fry dishes.
edamame - Substitute with green peas: Green peas can be a suitable substitute for edamame, providing a similar pop of color and texture in the stir-fry.
baby corn - Substitute with sliced bamboo shoots: Sliced bamboo shoots can be a good substitute for baby corn, adding a crunchy texture and mild flavor to the stir-fry.
carrots - Substitute with jicama: Jicama can be used as a substitute for carrots, providing a crunchy texture and slightly sweet flavor in the stir-fry.
snow peas - Substitute with sugar snap peas: Sugar snap peas can be a suitable substitute for snow peas, adding a similar crunch and sweet flavor to the stir-fry.
fresh orange juice - Substitute with pineapple juice: Pineapple juice can be used as a substitute for orange juice, adding a sweet and tangy flavor to the stir-fry sauce.
soy sauce - Substitute with tamari: Tamari, a gluten-free soy sauce alternative, can be used as a substitute for soy sauce in the stir-fry sauce.
honey - Substitute with maple syrup: Maple syrup can be a suitable substitute for honey, adding a sweet and rich flavor to the stir-fry sauce.
hoisin sauce - Substitute with plum sauce: Plum sauce can be used as a substitute for hoisin sauce, providing a sweet and tangy flavor to the stir-fry sauce.
rice wine - Substitute with apple cider vinegar: Apple cider vinegar can be used as a substitute for rice wine, adding a tangy and slightly sweet flavor to the stir-fry sauce.
fresh ginger - Substitute with ground ginger: Ground ginger can be used as a substitute for fresh ginger, providing a similar warm and spicy flavor to the stir-fry sauce.
chili garlic sauce - Substitute with sriracha: Sriracha can be a suitable substitute for chili garlic sauce, adding a spicy kick to the stir-fry sauce.
fish sauce - Substitute with soy sauce: Soy sauce can be used as a substitute for fish sauce, providing a savory and salty flavor to the stir-fry sauce.
sesame oil - Substitute with peanut oil: Peanut oil can be a suitable substitute for sesame oil, adding a nutty flavor to the stir-fry sauce.
green onions - Substitute with chives: Chives can be used as a substitute for green onions, providing a mild onion flavor and a pop of color as a garnish.
sesame seeds - Substitute with sunflower seeds: Sunflower seeds can be a good substitute for sesame seeds, adding a crunchy texture and nutty flavor as a garnish.
Presentation Ideas for Vegetable Stir Fry
Mise en place: Prepare all the vegetables by washing, peeling, and chopping them into uniform sizes. This ensures that everything is ready to go and makes the cooking process smooth and efficient.
Colorful arrangement: When plating the stir-fried vegetables, aim for a vibrant and visually appealing presentation. Arrange the zucchini, yellow squash, broccoli, red bell pepper, and other vegetables in an artful manner to showcase the variety of colors and textures.
Garnish with finesse: Elevate the dish by adding a sprinkle of thinly sliced green onions and a generous dusting of toasted sesame seeds on top. This not only adds a pop of color but also enhances the overall flavor and texture of the dish.
Balance and symmetry: Pay attention to the balance and symmetry of the plating. Create a harmonious arrangement of the stir-fried vegetables, ensuring that each component is showcased elegantly and contributes to the overall visual appeal.
Sauce drizzle: Use a steady hand to drizzle the flavorful orange juice and soy-based sauce over the vegetables, creating an artistic pattern on the plate. The sauce should complement the dish without overwhelming the natural flavors of the vegetables.
Elevate with edible flowers: For an extra touch of sophistication, consider adding a few delicate and edible flowers as a garnish. This not only adds a touch of elegance but also introduces a subtle floral note to the dish.
Precision plating: Pay attention to the details and ensure that each element is meticulously placed on the plate. Precision in plating demonstrates care and attention to the dish, reflecting the high culinary standards expected in a Michelin-starred setting.
Use of negative space: Embrace the concept of negative space on the plate to create a visually striking presentation. Allow the natural colors and textures of the stir-fried vegetables to shine against the backdrop of the pristine white plate.
Incorporate height and layers: Create visual interest by layering the vegetables and building height on the plate. This adds dimension to the presentation and showcases the different components of the dish in an engaging manner.
Attention to plate cleanliness: Before serving, ensure that the plate is immaculately clean and free of any smudges or spills. A pristine plate is the canvas for your culinary creation and reflects professionalism and attention to detail.
Essential Kitchen Tools for Making Stir Fry Vegetables
- Oven: An essential appliance for baking, roasting, and broiling food.
- Stove: Used for cooking, boiling, and simmering food in pots and pans.
- Cutting board: Provides a stable surface for cutting and chopping ingredients.
- Chef's knife: A versatile and essential tool for slicing, dicing, and chopping various ingredients.
- Saute pan: Ideal for sautéing, frying, and searing foods.
- Tongs: Used for flipping, turning, and serving food items while cooking.
- Spatula: Essential for flipping, lifting, and spreading ingredients during cooking.
- Whisk: Used for blending, whipping, and beating ingredients together.
- Measuring cups and spoons: Essential for accurately measuring ingredients for recipes.
- Mixing bowl: Used for combining and mixing ingredients for various dishes.
- Colander: Ideal for draining and rinsing fruits, vegetables, and pasta.
- Grater: Used for grating cheese, vegetables, and other ingredients.
- Peeler: Essential for peeling fruits and vegetables.
- Baking sheet: Used for baking cookies, pastries, and roasting vegetables.
- Rolling pin: Essential for rolling out dough for pastries and bread.
- Pastry brush: Used for applying glazes, sauces, and oils to food items.
- Skewers: Ideal for making kebabs and grilling various foods.
- Blender: Used for blending, pureeing, and mixing ingredients for smoothies, soups, and sauces.
- Grill: Essential for grilling meats, vegetables, and seafood.
- Food processor: Ideal for chopping, pureeing, and blending ingredients for various recipes.
- Mixer: Used for mixing, whipping, and beating ingredients for baking and cooking.
Storing and Freezing Instructions for Stir Fry Vegetables
Let the stir fry cool completely before storing it in an airtight container in the refrigerator for up to 3-4 days. When ready to reheat, simply warm it up in a skillet or microwave until heated through.
To freeze the stir fry, let it cool completely before transferring it to a freezer-safe container or resealable bag. Remove as much air as possible from the bag before sealing it tightly. Label the container with the date and contents for easy reference later on.
Frozen stir fry can be stored in the freezer for up to 2-3 months. When ready to enjoy, thaw the stir fry overnight in the refrigerator before reheating it in a skillet or microwave until heated through.
For best results, store the stir fry without any garnishes like green onions or sesame seeds. Add these fresh toppings just before serving to maintain their texture and flavor.
If you plan on freezing the stir fry, it's best to undercook the vegetables slightly so they don't become mushy when reheated. The vegetables will continue to cook and soften as they're reheated, so keeping them slightly crisp before freezing will ensure a better texture later on.
Consider portioning the stir fry into individual servings before freezing for easy grab-and-go meals. This way, you can thaw and reheat only what you need without having to defrost the entire batch.
How To Reheat Leftover Stir Fry Vegetables
Reheat the stir fry vegetables in a skillet or wok over medium-high heat. Add a small amount of olive oil or vegetable oil to the pan to prevent sticking and to help revive the flavors. Stir frequently until the vegetables are heated through and slightly crispy, about 3-5 minutes.
For a quick and easy method, reheat the leftover stir fry in the microwave. Place the vegetables in a microwave-safe dish and cover with a damp paper towel to prevent drying out. Heat on high power for 1-2 minutes, stirring halfway through, until the vegetables are hot and steaming.
If you have a bit more time, reheat the stir fry vegetables in the oven. Preheat the oven to 375°F (190°C). Spread the vegetables out on a baking sheet and drizzle with a small amount of oil. Bake for 10-15 minutes, stirring once or twice, until the vegetables are hot and slightly crispy around the edges.
For a flavorful twist, add a splash of soy sauce, hoisin sauce, or oyster sauce to the stir fry before reheating. This will help to revive the flavors and add a bit of extra moisture to the dish.
If you find that the leftover stir fry vegetables have become a bit dry, try adding a small amount of vegetable broth or water to the pan when reheating. This will help to steam the vegetables and restore some of the lost moisture.
Interesting Trivia About Stir Fry Vegetables
The stir fry vegetables recipe is a great way to incorporate a variety of vegetables into your diet, providing essential nutrients and fiber.
Budget-Friendly Stir Fry Vegetables Recipe for Home Cooking
This stir fry vegetables recipe is highly cost-effective for a household. With a variety of affordable and nutritious vegetables, it offers a budget-friendly option for families. The versatility of the recipe allows for the inclusion of seasonal produce, reducing costs further. The addition of edamame provides a protein boost, making it a well-rounded and economical choice. The approximate cost for a household of 4 people is around $15, making it an excellent option for those looking to prepare a healthy and satisfying meal without breaking the bank. Overall Verdict: 9/10
Is This Stir Fry Recipe Healthy or Not?
The stir fry vegetable recipe is a healthy and nutritious dish packed with a variety of colorful vegetables. The recipe includes:
- A mix of nutrient-dense vegetables like zucchini, squash, broccoli, bell pepper, mushrooms, edamame, baby corn, carrots, and snow peas, providing a wide range of vitamins, minerals, and fiber
- Olive oil, which is a healthy source of monounsaturated fats
- Garlic and ginger, both known for their anti-inflammatory and immune-boosting properties
- A sauce made with fresh orange juice, soy sauce, honey, hoisin sauce, rice wine, chili garlic sauce, fish sauce, and sesame oil, adding flavor without relying heavily on unhealthy ingredients
While the recipe is overall healthy, there are a few ways to make it even more nutritious:
- Opt for low-sodium soy sauce to reduce the overall sodium content of the dish
- Use a smaller amount of honey or replace it with a natural sweetener like stevia to lower the sugar content
- Increase the proportion of vegetables to sauce, ensuring that the focus remains on the nutrient-rich ingredients
- Consider adding lean protein sources like tofu, chicken, or shrimp to make the dish more filling and balanced
- Serve the stir fry over a bed of brown rice or quinoa for an extra boost of fiber and complex carbohydrates
Our Editor's Opinion on This Stir Fry Vegetables Recipe
This stir fry vegetables recipe is a delightful combination of fresh, vibrant vegetables and a flavorful, tangy sauce. The variety of vegetables provides a satisfying crunch and a burst of color, while the sauce adds a perfect balance of sweet, savory, and umami flavors. The use of orange juice, ginger, and chili garlic sauce adds a refreshing and zesty twist to the dish. Overall, this recipe offers a wonderful harmony of textures and tastes, making it a delightful and healthy option for a quick and delicious meal.
Enhance Your Stir Fry Veggies Recipe with These Unique Side Dishes:
Similar Recipes to Try If You Love Stir Fry Vegetables
Appetizer and Dessert Ideas for a Stir Fry Vegetables Meal
Why trust this Stir Fry Veggies Recipe:
This stir fry vegetables recipe offers a delightful combination of fresh and vibrant vegetables, ensuring a healthy and flavorful dish. The carefully crafted sauce brings together the perfect balance of sweet, savory, and tangy flavors, enhancing the overall taste. With the use of high-quality ingredients such as fresh orange juice, soy sauce, and honey, this recipe guarantees a delicious and satisfying dining experience. The step-by-step instructions and attention to detail in the cooking process instill confidence in the outcome, making it a trustworthy choice for anyone seeking a delectable and nutritious vegetarian meal.
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