Vegan Stir Fry
Preparing a vegan stir fry for Meatless Monday is a delicious way to use the bounty of local produce from your garden or farmer’s market.
When you use seasonal ingredients, it will vary what you can find each season, so the combinations are endless! Vegetables provide protein to our diet plus you can add additional protein by adding nuts, tempeh, tofu, seitan or plant meat.
Seasonal Vegetable Combinations for Vegan Stir Fries
Spring Stir Fry Ingredients
Carrots
Green Onions
Snow Peas
Spring Greens
Summer Stir Fry Ingredients
Eggplant
Bell Pepper
Onions
Fall Stir Fry Ingredients
Broccoli
Cabbage
Onions
Carrots
Winter Stir Fry Ingredients
Greens
Winter Squash
Rhutabaga
Recipe for Easy Vegan Stir Fry
Vegan Stir Fry
- 4 cups of seasonal vegetables
- 10 ounces tofu, tempeh, seitan or No Evil Food plant meat
- 1 tablespoon canola oil
- 3 cups cooked brown rice
- Precooked vegetable protein of your choice
- Stir Fry Sauce
Heat a wok or large skillet and add 1 tablespoon of oil. Add vegetables and stir fry until just slightly crunchy. Add the meat alternative or sauce.
To cook brown rice:
1 cup uncooked rice
2 cups water
In a saucepan heat to boiling add rice. Reduce to low simmer and cook until water is dissolved and rice is soft. If for some reason, it is still crunchy add a little more water and cook a little longer.
Stir Fry Sauce
2 tablespoons of low-sodium soy sauce
1 teaspoon sesame oil
1 tablespoon rice wine vinegar
1 tablespoon sorghum molasses
(I also like to add 1 tablespoon Asian chili sauce)
You can add a little bit of this marinade to your vegetable protein. I also save some for the very end so I can add it to the vegetables. If you like it “saucy” add about 1/4 cup of water or low sodium broth mixed with a little corn starch. You can get really creative making the sauce based on your preference.
I like to precook the vegetable protein and then add it to my stir fry. Here I actually browned this tofu in just a little bit of oil and then added some marinade in it. Let it caramelize a little bit. This works well for tofu, tempeh, seitan or plant meat.
Make a Tasty Vegan Stir Fry
This easy vegan stir fry technique can be adapted to use for even an Italian seasoning and vegetable options. Mexican, Indian or even Thai varieties do well also. Get creative and make up your own recipes and menu ideas.
Vegan wok recipes are a healthy option because cooking on the stove with minimal use of liquid helps preserve the nutrients of the vegetables. It is also a great way for some of the pickiest of vegetable eaters to begin loving the flavor of these fresh, crunchy veggies!
As a registered dietitian nutritionist in Asheville, NC, I love sharing some of my favorite recipes and teaching people healthy ways to prepare their food.
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