Oil-Free Veggie Stir-Fry (Printable Version)
Fresh vegetables tossed in savory Asian flavors, cooked oil-free for a vibrant, healthy main dish.
# What You'll Need:
→ Fresh Vegetables
01 - 1 cup broccoli florets
02 - 1 red bell pepper, thinly sliced
03 - 1 yellow bell pepper, thinly sliced
04 - 1 cup sugar snap peas, trimmed
05 - 1 large carrot, julienned
06 - 1 small red onion, thinly sliced
07 - 1 cup mushrooms, sliced
→ Aromatics
08 - 3 cloves garlic, minced
09 - 1 tablespoon fresh ginger, grated
→ Sauce
10 - 1/3 cup low-sodium vegetable broth
11 - 2 tablespoons low-sodium soy sauce or tamari
12 - 1 tablespoon rice vinegar
13 - 1 tablespoon maple syrup
14 - 1 teaspoon cornstarch or arrowroot powder
15 - 1 teaspoon sesame seeds (optional, for garnish)
# How To Make:
01 - In a mixing bowl, whisk together vegetable broth, soy sauce, rice vinegar, maple syrup, and cornstarch until smooth. Set aside.
02 - Heat a large non-stick skillet or wok over medium-high heat.
03 - Add onion, garlic, and ginger to the skillet. Stir-fry for 1 to 2 minutes, using a splash of vegetable broth as needed to prevent sticking.
04 - Add broccoli, carrot, red and yellow bell peppers, sugar snap peas, and mushrooms. Stir-fry for 5 to 7 minutes, stirring frequently and adding broth if required, until vegetables reach a crisp-tender texture.
05 - Pour in the prepared sauce. Stir thoroughly and cook for 1 to 2 minutes until the sauce thickens and evenly coats the vegetables.
06 - Remove from heat and garnish with sesame seeds if desired. Serve promptly, either alone or paired with brown rice or quinoa.
# Expert Advice:
01 -
- Quick enough for any night of the week and no fancy equipment required
- Packed with fiber, low in fat, and perfect for anyone craving lighter comfort
- Naturally vegan and gluten-free so everyone at the table can dig in
- Uses whatever fresh vegetables you have on hand
02 -
- Rich in vitamins, minerals, and antioxidants
- Zero added oil so it is heart-friendly
- Perfect for meal prep since flavors deepen over time
03 -
- Do not overcrowd the pan or veggies will steam instead of sear
- Cut veggies similar in size for even cooking
- If you like bolder flavor toss in fresh chopped herbs just before serving