Veggie-packed Stir Fry & Sauce

Published on: 01/31/2024
healthy vegan stir fry sauce recipe

This vegan stir fry sauce and recipe is the only stir fry you need in your life. It’s a great way to get more vegetables in your diet, and the sauce is incredibly delicious. Make this once and I promise you’ll be making it every week. This recipe is loosely inspired this Spicy Chicken Stir-Fry from Bon Appetit.

If you’re looking for other veggie packed dinner ideas check out my Roasted Brussel Sprout Salad or Spinach Cashew Pesto.

Why you’ll love this vegan stir fry sauce

  • Perfect for meal prep: this recipe makes 3-4 servings. I like to make it for dinner and have leftovers for lunch. But it makes an easy, and flavourful meal preppable option
  • Packed with vegetables: if you’re trying to eat more vegetables but you don’t know how, or you’re bored with salads, then you need to try this recipe. You can sneak in so many vegetables and it won’t even feel like you’re eating them
  • Versatile protein: you can add any protein you like. I prefer tofu and edamame, but if you want to add chickpeas or an animal protein, those work too
  • Balanced meal: serving this on rice or noodles, and including a good source of protein makes this a well balanced meal. You’re getting lots of vegetables; protein from tofu, edamame, or whatever else you choose; carbohydrates from rice or noodles; and healthy fats from the peanut butter, sesame seeds, and you could add some avocado too!

Additions & Substitutions for this vegan stir fry sauce

Additions:

  • Protein: this recipe doesn’t include a protein, making it very versatile to adding whatever protein you want. I like adding tofu or edamame.

Substitutions:

  • Carbohydrates: I have tried this with both rice and udon noodles. It’s delicious with either.
  • Veggies: if you don’t like the vegetables I used, feel free to use different ones. Just note, some vegetables cook at different rates. So don’t add everything at once. Add vegetables that are going to take longer to cook first (broccoli, cauliflower, carrots, sweet potatoes, squash).
  • Spice: Sambal Oelek gives the sauce some heat. I only use 1 Tbsp but if you don’t like spice, maybe cut this is half and see how it is.

FAQ

  • Which stir fry sauce is best? This one! It’s flavourful, with a balance of sweet, salty and spicy. If you’re looking to cut down on your sodium you can choose a lower sodium soy sauce.
  • Is stir fry healthy? Absolutely it is! In my books it’s a well balanced meal. It has protein, carbohydrates, vegetables and healthy fats.
  • Can I make a stir fry without soy sauce? If you’re gluten free and can’t have soy sauce, you can use tamari instead.

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healthy vegan stir fry sauce recipe

Veggie-Packed Stir Fry & Sauce

This stir fry recipe is packed with colourful veggies and the sauce is incredibly addictive. Sweet, salty and spicy – it has it all!
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Main Course
Servings 4

Ingredients
  

Sauce

  • ¼ cup soy sauce
  • 1 Tbsp sambal oelek
  • 1 Tbsp fresh ginger, minced
  • 1 tsp corn starch
  • 1 tsp sesame oil
  • 1 ½ Tbsp maple syrup
  • 1 tsp rice vinegar

Stir Fry

  • 1 Tbsp olive oil
  • 1 ½ bell peppers
  • 2 carrots, peeled
  • 2 celery stalks
  • 2 cups broccoli
  • 5-6 dates, pitted, cut into small pieces
  • 1 Tbsp peanut butter
  • noodles or rice
  • sesame seeds optional
  • green onions, sliced optional

Instructions
 

  • Make your sauce by combining all ingredients in a small bowl. Whisk well and set aside.
  • Wash, dry and chop your vegetables. Cut them into similar sizes so they cook at the same rate. It's up to you how you want to cut them (slice, dice, or something else).
  • Add oil to a wok or large pan over medium-high heat.
  • Add carrots, celery and broccoli. These vegetables take the longest to cook, so add them first. Cook for 5-7 minutes, until they start to soften.
  • Stir your sauce (otherwise all the corn starch will be at the bottom) and add to the cooking vegetables. Stir to combine and cook on a low simmer for about 5 minutes, allowing the vegetables to cook and the sauce to thicken.
  • Add your dates and a heaping tablespoon of peanut butter. Stir well to ensure the peanut butter is well incorporated. Cook for another 2 minutes or so.
  • Once your carrots, broccoli and celery and getting soft, add your peppers (and other vegetables that won't take long to cook). Combine well and continue to cook until everything has reached a desired doneness (maybe another 10-15 minutes).
  • Meanwhile cook your noodles or rice.
  • Once everything is done, serve your stir fry and sauce on top of the rice or noodles. Garnish with sesame seeds and slices green onions.
Keyword stir fry, vegan, vegetables

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