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A quick and nutritious plate of mixed vegetables, tofu, and shrimp with a fork, accompanied by small bowls of chopped green onions and yellow sauce, and a white napkin on the side. Perfect for a veggie stir-fry lover!

Quick and Nutritious Veggie Stir-Fry Recipe

An asian woman smiling in front of a potted plant.Hannah Lee
A quick and nutritious dinner stir-fry loaded with fresh vegetables, tofu, or shrimp, and flavored with soy sauce.
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Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Meal Type Dinner
Cuisine Asian
Servings 2
Calories 247 kcal
Difficulty Easy
Ingredient Cost $11
Shopping Cost$34

Equipment

  • Wok or large skillet
  • Spatula

Ingredients
 
 

  • 1 tablespoon vegetable oil
  • 2 cloves garlic minced
  • 1 inch ginger minced
  • 1 bell pepper sliced
  • 1 cup broccoli florets
  • 1 carrot sliced
  • 1 zucchini sliced
  • 200 g tofu cubed, or shrimp
  • 2 tablespoons soy sauce
  • 1 tablespoon oyster sauce optional
  • 1 teaspoon sesame oil
  • Sesame seeds for garnish

Instructions
 

Prepare the Ingredients:

  • Slice all vegetables and protein.
    1 bell pepper, 1 carrot, 1 zucchini

Cook the Stir-Fry:

  • Heat vegetable oil in a wok or large skillet over medium-high heat. Add garlic and ginger, sauté until fragrant.
    1 tablespoon vegetable oil, 2 cloves garlic, 1 inch ginger
  • Add tofu or shrimp and cook until browned and cooked through. Remove and set aside.
    200 g tofu
  • In the same wok, add more oil if needed. Add bell pepper, broccoli, carrot, and zucchini. Stir-fry until tender but still crisp.
    1 cup broccoli florets
  • Return the tofu or shrimp to the wok. Add soy sauce, oyster sauce (if using), and sesame oil. Stir to combine and heat through.
    2 tablespoons soy sauce, 1 tablespoon oyster sauce, 1 teaspoon sesame oil

Serve:

  • Garnish with sesame seeds and serve hot.
    Sesame seeds

Notes

Use any vegetables you have on hand.
Adjust the seasoning to taste.

Nutrition

Calories: 247kcalCarbohydrates: 19gProtein: 15gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 8gMonounsaturated Fat: 4gTrans Fat: 0.04gSodium: 1321mgPotassium: 701mgFiber: 5gSugar: 8gVitamin A: 7454IUVitamin C: 140mgCalcium: 190mgIron: 3mg
Keyword Healthy Dinner, Quick Meal, Shrimp, Stir-fry, Tofu

Ingredient Costs: Cost of Recipe by Ingredient Measurements

Shopping Costs: Cost of Recipe with Brand New Ingredient Purchases

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