fast vegan stir fry recipes

Fast Vegan Stir Fry Recipes: Delightful Dishes in No Time

1. Classic Vegetable Stir Fry

Ingredients:

• 2 cups mixed vegetables (broccoli, bell peppers, snap peas, and carrots)
• 1 tablespoon vegetable oil
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• Cooked rice or noodles (for serving)

Instructions:

1. Heat the vegetable oil in a large skillet or wok over medium-high heat.
2. Add the minced garlic and sauté for about 30 seconds until fragrant.
3. Toss in the mixed vegetables and stir fry for 5-7 minutes until they are vibrant and tender-crisp.
4. Drizzle the soy sauce and sesame oil over the vegetables, mixing well for an additional minute.
5. Serve hot over your choice of cooked rice or noodles.

2. Tofu and Broccoli Stir Fry

Ingredients:

• 1 block firm tofu, pressed and cubed
• 2 cups broccoli florets
• 1 tablespoon cornstarch
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 teaspoon ginger, grated
• Cooked jasmine rice (for serving)

Instructions:

1. Toss the cubed tofu in cornstarch until coated. This adds a crispy texture.
2. Heat the olive oil in a pan over medium heat and add the tofu. Cook until golden on all sides, about 10 minutes.
3. Add the broccoli and grated ginger, stir frying for another 4-5 minutes.
4. Stir in the soy sauce and cook for an additional 2 minutes.
5. Serve over jasmine rice for a complete meal.

3. Spicy Szechuan Noodles with Vegetables

Ingredients:

• 200g rice noodles
• 1 red bell pepper, sliced
• 1 zucchini, julienned
• 1 cup snap peas
• 2 tablespoons Szechuan sauce
• 1 tablespoon sesame oil
• Fresh coriander for garnish

Instructions:

1. Cook rice noodles according to package instructions and set aside.
2. In a large skillet, heat sesame oil over medium-high heat. Add the bell pepper, zucchini, and snap peas.
3. Stir fry for about 4-6 minutes until veggies are slightly tender but still crunchy.
4. Add cooked noodles and Szechuan sauce, mixing well for about 2 minutes.
5. Garnish with fresh coriander and serve hot.

4. Sweet and Sour Vegan Stir Fry

Ingredients:

• 1 cup pineapple chunks
• 1 cup bell peppers (red and yellow), sliced
• 1 cup green beans, trimmed
• 1 onion, sliced
• 2 tablespoons apple cider vinegar
• 3 tablespoons soy sauce
• 1 tablespoon maple syrup
• 1 tablespoon vegetable oil

Instructions:

1. Heat the vegetable oil in a wok over high heat. Add the onion and stir-fry until translucent.
2. Add in the green beans and cook for 2-3 minutes.
3. Add the bell peppers and pineapple, cooking for another 3 minutes.
4. In a small bowl, mix apple cider vinegar, soy sauce, and maple syrup. Pour over the stir-fry and toss to coat.
5. Cook for an additional 2 minutes before serving.

5. Quinoa and Vegetable Stir Fry

Ingredients:

• 1 cup cooked quinoa
• 1 cup mixed bell peppers, sliced
• 1 carrot, julienned
• 1 cup spinach
• 1 tablespoon olive oil
• 2 tablespoons soy sauce
• 1 teaspoon garlic powder

Instructions:

1. In a large skillet, heat the olive oil over medium heat. Add the carrots and bell peppers, sautéing for about 5 minutes.
2. Stir in the cooked quinoa, garlic powder, and spinach, mixing until the spinach wilts.
3. Pour the soy sauce over the mixture and stir for 1-2 minutes.
4. Serve warm, garnished with sesame seeds if desired.

6. Thai Basil Stir Fry

Ingredients:

• 1 block vegan ground meat (like soy or pea protein)
• 1 tablespoon vegetable oil
• 2 cloves garlic, minced
• 2 cups bell peppers, sliced
• 2 cups fresh Thai basil leaves
• 2 tablespoons soy sauce
• Cooked jasmine rice (for serving)

Instructions:

1. Heat vegetable oil in a wok over high heat. Add minced garlic and sauté briefly.
2. Add vegan ground meat, cooking until browned.
3. Incorporate bell peppers and soy sauce, stirring for around 5 minutes.
4. Mix in the fresh basil until just wilted.
5. Serve over jasmine rice for a fragrant meal.

7. Peanut Butter Veggie Stir Fry

Ingredients:

• 1 cup diced tofu
• 2 tablespoons peanut butter
• 1 tablespoon soy sauce
• 2 cups mixed vegetables (carrots, peppers, broccoli)
• 1 tablespoon vegetable oil
• Chopped peanuts and cilantro for garnish

Instructions:

1. In a bowl, mix together peanut butter and soy sauce to make a sauce.
2. Heat oil in a skillet; add diced tofu, browning for about 6-8 minutes.
3. Add vegetables to the pan and stir-fry for 5 minutes.
4. Pour the peanut sauce over the mixture, stirring to coat.
5. Serve garnished with chopped peanuts and fresh cilantro.

8. Chickpea and Spinach Stir Fry

Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 cups spinach
• 1 bell pepper, diced
• 1 onion, diced
• 1 tablespoon olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a skillet over medium heat. Add diced onion and bell pepper, sautéing until soft.
2. Stir in chickpeas and cook for 2-3 minutes, adding spinach until wilted.
3. Drizzle with lemon juice, salt, and pepper; mix well.
4. Serve warm, perfect for a protein-packed lunch or dinner.

9. Cauliflower and Potato Stir Fry

Ingredients:

• 2 cups cauliflower florets
• 1 large potato, diced
• 1 tablespoon cumin seeds
• 2 tablespoons curry powder
• 1 tablespoon vegetable oil
• Salt to taste

Instructions:

1. Heat vegetable oil in a pan; add cumin seeds until they splutter.
2. Add diced potatoes and cook for about 5 minutes.
3. Add cauliflower and curry powder, stirring for another 7-10 minutes until everything is tender.
4. Season with salt and serve with rice or naan.

10. Garlic and Ginger Quinoa Stir Fry

Ingredients:

• 1 cup cooked quinoa
• 2 cups mixed veggies (broccoli, carrots, bell pepper)
• 2 tablespoons ginger, minced
• 2 tablespoons garlic, minced
• 1 tablespoon soy sauce
• 1 tablespoon sesame oil

Instructions:

1. In a large skillet, heat sesame oil over medium heat. Add minced garlic and ginger, cooking briefly.
2. Add mixed veggies, stir-frying for 5-7 minutes until tender-crisp.
3. Stir in cooked quinoa and soy sauce, mixing to combine.
4. Serve garnished with green onions or sesame seeds for added flavor.

11. Zesty Lemon Stir Fry

Ingredients:

• 2 cups assorted veggies (zucchini, bell peppers, asparagus)
• 1 tablespoon lemon zest
• 2 tablespoons lemon juice
• 1 tablespoon oil
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat oil over medium heat, adding vegetables and cooking for 5-8 minutes.
2. Add lemon zest, lemon juice, salt, and pepper, stirring well.
3. Cook for an additional 2 minutes. Serve with grains of choice for a refreshing meal.

12. Tempeh and Vegetable Stir Fry

Ingredients:

• 1 package tempeh, diced
• 2 cups mixed vegetables (carrots, snap peas, bell pepper)
• 2 tablespoons soy sauce
• 1 tablespoon fresh ginger, grated
• 2 tablespoons oil

Instructions:

1. Heat oil in a pan over medium heat. Add diced tempeh and cook until golden.
2. Incorporate mixed vegetables, sautéing for about 5-7 minutes.
3. Stir in soy sauce and grated ginger, mixing for another 2 minutes.
4. Serve over whole grains or noodles for a hearty meal.

These quick, delicious vegan stir fry recipes are perfect for weeknight dinners or meal prepping. With vibrant vegetables and various proteins, all dishes can be made in less than 30 minutes, showcasing the versatility and ease of preparing vegan meals that satisfy cravings while providing wholesome nutrition!