An Easy One-Pan Vegetable Stir Fry for a Quick and Healthy Meal

What kind of recipe is it?

One-Pan Vegetable Stir Fry is a vibrant, quick-cooking dish that celebrates fresh vegetables while minimizing cleanup. This recipe combines a colorful array of seasonal produce, sautéed in a flavorful sauce, making it not only nutritious but also visually appealing.

Ideal for busy individuals or families, it can be customized to include various veggies and protein options, catering to different dietary preferences. This dish is perfect for anyone seeking a wholesome meal that can be prepared in a flash while still being delicious and satisfying.

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Ingredients

Ingredient	Quantity
Bell Peppers	1 medium, sliced (any color)
Carrot	1 large, julienned
Broccoli	1 cup, cut into florets
Snap Peas	1 cup
Zucchini	1 medium, sliced
Onion	1 small, thinly sliced
Garlic	3 cloves, minced
Ginger	1-inch piece, minced
Soy Sauce	2 tablespoons
Sesame Oil	1 tablespoon
Olive Oil	1 tablespoon
Red Pepper Flakes	1/2 teaspoon (optional)
Salt	to taste
Black Pepper	to taste
Sesame Seeds	1 tablespoon (for garnish)
Green Onions	2, chopped (for garnish)

Notes:

Feel free to adjust the quantities based on personal preference or to accommodate larger servings.
You can also substitute or add any seasonal vegetables that you prefer, such as mushrooms or spinach.

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Cooking Steps

Prepare all ingredients by slicing the bell pepper, julienning the carrot, cutting broccoli into florets, and slicing the zucchini. Thinly slice the onion and mince the garlic and ginger. Keep all the vegetables organized for quick access.
Heat a large, non-stick skillet or wok over medium-high heat (180–200°C/350–400°F) and add 1 tablespoon of olive oil. Allow the oil to heat for about 1 minute until it shimmers slightly but doesn’t smoke.
Add the sliced onion to the pan and sauté for 1–2 minutes until it becomes translucent and fragrant.
Incorporate the minced garlic and ginger into the skillet, stirring quickly for about 30 seconds until aromatic, but make sure not to let them brown.
Add the julienned carrot, followed by the broccoli florets, and snap peas. Stir-fry these vegetables for 3–4 minutes, or until they’re tender-crisp, maintaining their vibrant color.
Introduce the sliced bell peppers and zucchini to the skillet. Continue to stir-fry for an additional 2–3 minutes until all the vegetables reach a tender but still crisp texture.
Pour in 2 tablespoons of soy sauce, 1 tablespoon of sesame oil, and sprinkle with 1/2 teaspoon of red pepper flakes (if using). Toss all the vegetables to coat evenly, cooking for another minute to allow flavors to meld.
Taste the stir-fry and season with salt and black pepper to your preference. Cook for an additional minute, allowing excess moisture to evaporate, until the dish has a fragrant aroma.
Remove the skillet from heat and let it rest for 2 minutes before serving to allow for carryover cooking and flavor integration.
Garnish your stir-fry with 1 tablespoon of sesame seeds and the chopped green onions for added crunch and freshness.
Serve immediately, either directly from the pan or plated. Enjoy your vibrant, healthy one-pan vegetable stir-fry!

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Variations

Protein-Packed Stir Fry: Add 200g (7 oz) of diced chicken breast or tofu for a hearty boost of protein; cook it first before the vegetables for ideal flavor.
Gluten-Free Option: Use tamari instead of soy sauce to make the dish gluten-free, ensuring that all sauces and condiments are labeled as gluten-free.
Autumn Harvest Stir Fry: Incorporate seasonal vegetables like 100g (3.5 oz) cubed butternut squash and 100g (3.5 oz) Brussels sprouts; roast them in the skillet earlier in the cooking process.
Coconut Curry Twist: Substitute 2 tablespoons of soy sauce with coconut milk and add 1 tablespoon of curry powder for a creamy, aromatic flavor profile; reduce cooking time slightly to avoid overcooking the vegetables.

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Tips on plating and presentation

After exploring various flavor variations for your vegetable stir fry, how you present the dish can elevate the dining experience.

Use a colorful plate to highlight the vibrant veggies. Layer your stir fry artfully and garnish with fresh herbs or sesame seeds.

Consider adding a drizzle of sauce for flair. Keep it simple yet appealing; a beautiful presentation makes every bite even more enjoyable!

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What other dishes can I pair it with?

If you’re looking to enhance your dining experience, consider pairing your vegetable stir fry with a light protein, like grilled chicken or tofu.

You could also serve it alongside brown rice or quinoa for added texture. A side of spring rolls or a fresh salad can complement the flavors beautifully.

Trust me, these combinations elevate your meal and keep it deliciously satisfying.

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What drinks can I pair it with?

When it comes to drinks that pair perfectly with your vegetable stir fry, consider three standout options.

I often enjoy an invigorating iced green tea for its subtle flavor. A crisp, light white wine also complements the dish beautifully.

For a non-alcoholic choice, sparkling water with a splash of lemon brings a delightful fizz that enhances the meal’s freshness. Cheers to a great pairing!

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Frequently Asked Questions

Can I Use Frozen Vegetables for This Stir Fry?

Absolutely, I use frozen vegetables all the time for stir fries! They cook quickly and retain their nutrients. Just toss them in and adjust cooking time slightly—your stir fry will still turn out delicious!

How Long Does the Stir Fry Last in the Fridge?

It’ll last about three to five days in the fridge. I usually store it in an airtight container and reheat it on the stove or microwave. Just make sure to check for freshness before eating!

Is This Stir Fry Suitable for Meal Prep?

Absolutely, I find this stir fry perfect for meal prep! It stores well in the fridge and reheats easily, making it a convenient, healthy option for my busy week ahead. You’ll love it too!

What Can I Substitute for Soy Sauce?

I often substitute soy sauce with coconut aminos or tamari for a gluten-free option. Sometimes, I mix vegetable broth with a splash of vinegar for added flavor. Experiment until you find what works best for you!

Can I Add Protein to This Vegetable Stir Fry?

Absolutely, I love adding protein to my stir fry! Chicken, tofu, shrimp, or even beans boost flavor and nutrition. Just cook it first, then toss in the veggies for a balanced meal. Enjoy!