Ever come home from a long day, hungry and tired, and just want something quick and easy to whip up? That’s where this vegan stir-fry comes in. It’s the perfect weeknight meal that doesn’t skimp on flavor or nutrition. Packed with colorful veggies and tossed in a simple, tasty sauce, this dish is not only delicious but also super easy to prepare. Plus, it’s vegan, so it’s a win-win for everyone at the table. Let’s dive into this delightful recipe that promises to make your weeknight dinners a breeze.
Key Takeaways
- Vegan stir-fry is a versatile and quick meal option, perfect for busy weeknights.
- You can mix and match your favorite vegetables to suit your taste or use up what’s in the fridge.
- The simple stir-fry sauce ties everything together, making it flavorful and satisfying.
Ingredient List and Measurements
Creating a delicious vegan stir-fry is all about the right mix of fresh vegetables, flavorful sauces, and hearty noodles. Here’s what you’ll need:
For the Sauce
- 1/3 cup low sodium soy sauce or coconut aminos
- 1/3 cup water
- 3 cloves garlic, minced
- 2 tablespoons coconut sugar or brown sugar (or substitute with 1 tablespoon pure maple syrup)
- 1 tablespoon sesame oil (preferably toasted)
- 1 tablespoon rice vinegar
- 1 tablespoon fresh grated ginger
- 1 tablespoon sesame seeds (or substitute with tahini)
- 1/2 teaspoon red pepper flakes
- 1/2 tablespoon arrowroot starch (or substitute with cornstarch)
For the Vegetables and Chickpeas
- 1 tablespoon toasted sesame oil
- 1/2 white onion, cut into large chunks
- 2 large carrots, thinly sliced
- 1 red bell pepper, chopped
- 1 large head of broccoli, chopped into florets
- 1 (15-ounce) can chickpeas, rinsed and drained
For the Noodles
- 10 ounces stir-fry rice noodles (you can substitute with ramen or soba noodles)
For Serving
- 1/2 cup basil leaves, ribboned or julienned
- 1/2 cup roasted cashews, chopped
- Scallions (green part of the onion only)
- Extra sesame seeds
Pro Tip: Feel free to experiment with your choice of mixed vegetables like red bell pepper, broccoli, and carrots to add your personal touch to this stir-fry. The key to a great stir-fry is the balance of flavors and textures, so don’t hesitate to swap out veggies based on what you have on hand. Mushrooms or green beans can be excellent additions too!
Cooking Method
Step 1
Start by preheating your oven to 425°F (220°C). This will ensure that your veggies cook evenly and get that nice roasted flavor. While the oven is warming up, grab a large baking sheet and give it a light grease to prevent sticking.
Step 2
Next, let’s make the sauce. In a small bowl, whisk together soy sauce, brown sugar, cornstarch, rice vinegar, minced garlic, grated ginger, sesame oil, and a dash of Sriracha. This flavor-packed sauce will coat your veggies perfectly.
Step 3
Spread out your tofu and veggies—like broccoli, bell peppers, and carrots—on the baking sheet. Pour the sauce over everything and toss it all together until well-coated. Pop it in the oven and bake for about 15 minutes.
Step 4
Remove the baking sheet from the oven and add in some peas, baby corn, and water chestnuts. Toss everything again to mix well. Slide the sheet back into the oven for another 8 to 10 minutes until the veggies are tender and slightly browned.
Final Step
Once everything is cooked to perfection, take out the baking sheet. Garnish with sliced green onions and sesame seeds for that extra touch. Serve it hot over your choice of cooked rice or noodles. If you like a bit more kick, add extra soy sauce or Sriracha on top.
Cooking this vegan stir-fry in the oven is not only easy but also lets you enjoy a hands-off approach while achieving a deliciously roasted flavor.
Serving and Pairing Recommendations
When it comes to serving your vegan stir-fry, think about how you can make it a complete meal that’s both satisfying and balanced. Here are some ideas to get you started:
- Rice or Noodles: Serve your stir-fry over a bed of steamed rice, whether it’s jasmine, basmati, or brown rice. For a twist, consider using quinoa or tofu scramble as a base. Alternatively, toss it with some soba or rice noodles for a different texture.
- Garnishes: Add a sprinkle of sesame seeds or chopped green onions on top for an extra burst of flavor. A squeeze of lime can also brighten up the dish.
- Side Dishes: Pair your stir-fry with a simple side salad or some roasted vegetables. This can help balance the meal and add more nutrients.
A well-paired side can elevate your stir-fry from a simple dish to a memorable dining experience.
For a refreshing drink, consider serving a glass of iced green tea or a light sparkling water with a slice of lemon. These drinks can cleanse the palate and complement the flavors of the stir-fry nicely.
Enjoying your meal with family or friends? Consider setting up a DIY stir-fry bar where everyone can customize their own bowls with their favorite toppings and sides. This not only makes the meal interactive but also ensures everyone gets exactly what they want.
Nutritional Information
When you’re whipping up a vegan stir-fry, knowing the nutritional details can be super helpful, especially if you’re watching your intake or just curious about what you’re eating.
| Nutrient | Amount per Serving |
|---|---|
| Calories | 304 kcal |
| Carbohydrates | 34 g |
| Protein | 19 g |
| Fat | 11 g |
| Saturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Monounsaturated Fat | 7 g |
| Sodium | 696 mg |
| Potassium | 630 mg |
| Fiber | 8 g |
| Sugar | 19 g |
| Vitamin A | 3924 IU |
| Vitamin C | 92 mg |
| Calcium | 144 mg |
| Iron | 4 mg |
Eating a balanced diet doesn’t have to be boring. This stir-fry is packed with protein and fiber, making it both filling and nutritious. It’s a great way to get a variety of vitamins and minerals without much fuss.
For those who love experimenting with flavors, this stir-fry pairs wonderfully with an Asian noodle salad. It’s a light and refreshing dish that complements the richness of the stir-fry, offering a balanced meal option. The salad’s edamame and sesame oil add extra protein and healthy fats, enhancing the nutritional profile of your meal.
Conclusion
So there you have it, a vegan stir-fry that’s not only quick and easy but also super tasty. It’s a great way to use up those veggies in your fridge and whip up a meal in no time. Plus, it’s flexible enough to suit whatever ingredients you have on hand. Whether you’re a seasoned vegan or just trying to eat more plant-based meals, this stir-fry is a winner. Give it a try and see how it fits into your weeknight dinner rotation. Happy cooking!
