Winter Veggie Stir Fry Recipes

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THE EASIEST VEGETABLE STIR FRY



The Easiest Vegetable Stir Fry image

Provided by Alyssa Rivers

Categories     Dinner     Main Course

Time 15m

Number Of Ingredients 16

1 tablespoon olive oil
1 red bell pepper (sliced)
1 yellow bell pepper (sliced)
1 cup sugar snap peas
1 cup carrots (sliced)
1 cup mushrooms (sliced)
2 cups broccoli
1 cup baby corn
1/2 cup water chestnuts
¼ cup soy sauce
3 garlic cloves minced
3 Tablespoons brown sugar
1 teaspoon sesame oil
1/2 cup chicken broth
1 tablespoon cornstarch
chopped green onions and sesame seeds for garnish (optional)

Steps:

  • In a wok or large skillet add 1 Tablespoon olive oil over medium high heat. Add bell pepper, peas, carrots, mushrooms, broccoli, baby corn, and water chestnuts. Sauté 2-3 minutes until veggies are almost tender.
  • In a small whisk together soy sauce, garlic, brown sugar, sesame oil, chicken broth, and cornstarch.
  • Pour over veggies and cook until the sauce has thickened. Garnish with chopped green onions and sesame seeds if desired

Nutrition Facts : Calories 152 kcal, Carbohydrate 27 g, Protein 5 g, Fat 4 g, SaturatedFat 1 g, Sodium 643 mg, Fiber 4 g, Sugar 12 g, ServingSize 1 serving

WINTER ROOT VEGGIE STIR FRY (VEGAN FRIENDLY)



Winter Root Veggie Stir Fry (Vegan Friendly) image

From a local recipe. Omit the cheese for a vegan version. Vegetables used for the test recipe: carrots, parsnips, rutabaga/swede, red beet, golden beet, sweet potato (orange flesh variety), small Dutch potato and red potato. The golden beet was sliced thinly and stir fried with the other root vegetables. The red potato and Dutch potato were left unpeeled.

Provided by COOKGIRl

Categories     Vegetable

Time 25m

Yield 3-4 serving(s)

Number Of Ingredients 10

4 cups root vegetables (mixed, peeled, sliced about à 1/4-inch bite-sized root vegetables. Read recipe intro for suggestions)
2 thinly sliced carrots (about 1 1/2 cups)
1 medium chopped onion (about 1 cup and I sliced the onions instead)
2 tablespoons cooking oil (be sure to use an oil with a high smoke point)
1/2 teaspoon salt-free garlic powder
3 tablespoons parmesan cheese (we tried feta cheese)
1 medium beet, raw, peeled and grated
salt, to taste
cracked black pepper, to taste
fresh parsley, minced (optional)

Steps:

  • Rinse and rub the root vegetables clean in cool running water.
  • Prepare vegetables and combine all except the grated *red* beets.
  • Heat a skillet to medium temperature (about 350 degrees) with oil. Stir-fry the veggies (except *red*beets) until tender. I stir fried everything about 8-10 minutes until the root veggies were browned and the onions crispy and starting to caramelize. Add the garlic powder the last minute of stir frying.
  • Serve hot with cheese, raw grated beets and parsley on top. Season to taste with salt and cracked black pepper.
  • Serving suggestion from Cookgirl's kitchen: We served the veggies over long grain brown rice. If desired, accompany the stir fry with a small mixed greens' salad.

Nutrition Facts : Calories 140.4, Fat 10.7, SaturatedFat 2.1, Cholesterol 4.4, Sodium 118.8, Carbohydrate 9.2, Fiber 2.1, Sugar 4.8, Protein 3

20 BEST VEGETARIAN STIR FRY RECIPES



20 Best Vegetarian Stir Fry Recipes image

Veggie stir fries make quick, healthy and delicious weeknight dinners, so we're bringing you the best vegetarian stir fry recipes out there to add to your menu!

Provided by HurryTheFoodUp

Categories     Main Course

Time 25m

Number Of Ingredients 15

2 tbsp peanut butter ((crunchy would be nice))
2 tbsp soy sauce ((light or dark are both great))
2 tbsp sweet chili sauce
¼ cup water
1 tbsp maple syrup
2 tbsp peanut oil ((sunflower oil will do too.))
1 clove garlic ((peeled and diced))
1 piece ginger, fresh ((thumb sized, peeled and grated))
1 onion ((peeled and diced))
2-3 cups vegetables, fresh or frozen ((choose your favourite: broccoli, carrots, cauliflower, etc.))
1 big handful snow peas ((or sugar snap peas))
6-8 baby corns
4.5 oz noodles ((I love glass noodles as they're really quick to cook and taste great!))
1 handful peanuts
1 stick lemongrass

Steps:

  • Get all ingredients ready and in one place. Thaw the frozen veggies (with a microwave or by taking them out of the freezer early enough).
  • Chopping time: chop the snow peas, baby corn and onion. Dice the garlic and ginger.
  • For the sauce: grab a large bowl and chuck in the peanut butter, soy sauce, sweet chilli sauce, water, syrup. Mix well with a spoon 'til it's a nice and creamy sauce. Optionally, throw in the lemon grass.
  • Cook the noodles so you have them at hand when the stir-fry comes together. When ready, drain and rinse under cold water (they'll stick together less).
  • In a wok or large pan heat the oil until it starts smoking.
  • Add the garlic, ginger, onion, sugar snaps and baby corn
  • Around 40 seconds later add the thawed veggies. (If you just use fresh veg, throw in everything at once).
  • Stir it well for about 4-5 minutes.
  • Reduce the heat a little and add the sauce and noodles. It'll quickly begin to boil.
  • Make sure it's all nice and creamy. Add a little more water, if not!
  • Add some peanuts
  • Let it simmer for another 3-5 minutes.
  • Fish out the lemon grass before serving (it's only for the flavour, not for eating!!)
  • Done!

Nutrition Facts : ServingSize 422 g, Calories 695 kcal, Carbohydrate 99 g, Protein 18 g, Fat 27 g, SaturatedFat 4 g, Sodium 1214 mg, Fiber 14.2 g, Sugar 24.9 g

QUINOA WITH STIR-FRIED WINTER VEG



Quinoa with stir-fried winter veg image

Quinoa is protein-rich, low-fat, gluten-free and makes a nutritious change from rice or pasta

Provided by Mary Cadogan

Categories     Dinner, Main course

Time 30m

Number Of Ingredients 10

200g quinoa
5 tbsp olive oil
2 garlic cloves , finely chopped
3 carrots , cut into thin sticks
300g leek , sliced
300g broccoli , cut into small florets
100g sundried tomato , drained and chopped
200ml vegetable stock
2 tsp tomato purée
juice 1 lemon

Steps:

  • Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a wok or large pan, then add the garlic and quickly fry for 1 min. Throw in the carrots, leeks and broccoli, then stir-fry for 2 mins until everything is glistening.
  • Add the sundried tomatoes, mix together the stock and tomato purée, then add to the pan. Cover, then cook for 3 mins. Drain the quinoa, then toss in the remaining oil and the lemon juice. Divide between warm plates and spoon the vegetables on top.

Nutrition Facts : Calories 414 calories, Fat 22 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 42 grams carbohydrates, Sugar 14 grams sugar, Fiber 9 grams fiber, Protein 15 grams protein, Sodium 1.03 milligram of sodium

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