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Home > Recipes > Stir fry vegetables

Stir fry vegetables

Image of stir fry vegetables on a large white plate with herbs, dressing and wooden chopsticks on the side
(1)
Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4
Vegetarian
,
Gluten free
,
Dairy free
,
Nut free
Image of stir fry vegetables on a large white plate with herbs, dressing and wooden chopsticks on the side
  • 3 serves of vegetables per 
  • serving
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Ingredients

1 tbsp olive oil
1 medium onion, thinly sliced
1 cup thinly sliced carrots
2 cups broccoli pieces
2 cups snow peas
1 red capsicum, sliced
1 tbsp reduced-salt soy sauce*
1 tsp garlic powder
1 tsp ground ginger
2 tsp sesame seeds

* Gluten free if using a gluten-free soy sauce

Savvy swaps

You can swap:

Snow peas
Beans or sugar snap peas
Fresh vegetables
850g packet of plain frozen stir fry vegetables

Tips

  • This recipe is a good source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Meals that use lots of different coloured vegies are rich in a wide range of vitamins.  
  • Using reduced-salt soy sauce can help lower your sodium intake. 

  • Buy ‘Odd Bunch’, ‘I’m Perfect’ or ‘Imperfect Picks’ vegetables to help reduce food waste. 
  • The whole broccoli including the stems can be used. 
  • You don’t have to peel the carrots, just wash well. 

  • Swap snowpeas for sugar snap peas when they are in season for extra crunch. 
  • Spices last a long time in the pantry. As you only need a small amount in recipes, they are an inexpensive way to add flavour. 
  • When fresh vegetables are expensive or not in season, a plain frozen stir fry vegetable mix can help you save time and money. 

Method

Step 1
Add olive oil to a non-stick pan and heat over medium-high heat.

Step 2
Add onion and carrots and stir fry for 2 minutes.

Step 3
Add remaining vegetables and stir fry for 5 minutes or until vegetables are crisp but tender.

Step 4
Add soy sauce, garlic powder and ground ginger. Stir fry until well mixed. Sprinkle with sesame seeds.

Tips

  • This recipe is a good source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Meals that use lots of different coloured vegies are rich in a wide range of vitamins.  
  • Using reduced-salt soy sauce can help lower your sodium intake. 

  • Buy ‘Odd Bunch’, ‘I’m Perfect’ or ‘Imperfect Picks’ vegetables to help reduce food waste. 
  • The whole broccoli including the stems can be used. 
  • You don’t have to peel the carrots, just wash well. 

  • Swap snowpeas for sugar snap peas when they are in season for extra crunch. 
  • Spices last a long time in the pantry. As you only need a small amount in recipes, they are an inexpensive way to add flavour. 
  • When fresh vegetables are expensive or not in season, a plain frozen stir fry vegetable mix can help you save time and money. 

Rating

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