Vegetable Stir-Fry

Total Time:
20 min
Prep:
15 min
Cook:
5 min

Yield:
6 servings
Level:
Easy

NUTRITION INFO
Ingredients
  • 2 tablespoons canola oil
  • 1 red bell pepper, cored, seeded, and julienned
  • 1 yellow bell pepper, cored, seeded, and julienned
  • 1/2 cup thinly sliced red onion
  • 1 cup half-moon sliced yellow squash
  • 1 cup small broccoli florets
  • 1 baby eggplant, cut into chunks
  • 8 ounces firm tofu, cut into large chunks
  • 1 clove garlic, minced
  • 1/2 cup teriyaki sauce (check the label: no more than 2 grams sugar per serving)
  • 2 cups sliced bok choy
  • 1 cup fresh mung bean sprouts
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon kosher salt
  • 1/2 cup snow peas
  • 2 tablespoons sesame oil
Directions

Start by preparing and cutting all the vegetables and measuring your ingredients so that they are ready to go. Once you begin stir-frying, it goes very quickly.

In a wok or large skillet, heat canola oil over high heat until almost smoking. Add the peppers and onion while stirring constantly. While continuing to stir, add successively the squash, broccoli, eggplant, tofu, garlic, and teriyaki sauce. Cook, stirring, constantly for 2 minutes. Add the bok choy, sprouts, pepper, and salt and cook, stirring, until crisp-tender, about 2 minutes more.

Stir in snow peas and sesame oil and remove from heat. Serve immediately.


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Pairs Well With
Riesling

Peachy, honeyed white wine

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    42 Reviews
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    Super simple, just prep your veggies and drop. I did a few substitutions with soy beans, kale and cauliflower in place of of the other veggies and it turned out great. Goes to show that you can use a variety of veggies with the same technique for great results.
    Yum!
    Great vegetarian stir fry. My changes are as follows: 
     
    *Pressed extra firm tofu for 1 hour before cooking. I pan fried it in coconut oil and set aside. I added it back in at the end of the recipe. I then made recipe as written. 
    * I substituted portobello mushrooms for eggplant just because I don't like eggplant. I also substituted zucchini for yellow squash because I had some in my garden. 
    *I used the dark, toasted sesame oil for it's richer flavor. 
     
    I found that the veggies took a little longer that the recipe said to cook but it tasted great and very fresh. It is nice, healthy, plant based meal.
    The best stir fry I have ever made. I omitted some vegetables: sprouts, bell peppers, eggplant and added celery, portabello mushrooms, zucchini. The snow peas were bought at a local growers market--WOW. I also used sesame chili oil and marinated the tofu in Trader Joes Soyaki sauce.
    Absolutely loved it! I made some changes. I took out the eggplant, bok choy, the sesame oil and the tofu. I added in mini corns, shredded carrots and almond slivers. The almonds give it a little crunch/texture which I love. 
     
    Served over brown rice.
    My husband and I loved it, left out the tofu. will make this again!
    My husband and I thought this was absolutely fabulous -- and so easy! We substituted mushrooms for eggplant, which worked well.
    Very very good. ; (I dont use the eggplant though
    This recipe was tasty, but using fresh, white, REAL tofu would be a no-no. Stir frying it with all these hard western vegetables will just turn it to mush. Using harder, darker-coloured, FAKE American tofu might work. The best type would be deep-fried tofu, found in many Asian supermarkets ( just ask around the store. They're usually already prepared and packed in bags . They absorb flavour better than regular tofu since they are more porous. This is one of the reasons why tofu isn't well liked in America; tofu is bland in nature, and needs sauces to go with it. Most Asians know to use deep fried tofu for any vegetable-only stir fries.
    Tried this for a change as an alternative to my stir fry usual sauce, but, just not overwhelmed. I too modified the vegetables and I think that's the beauty of any stir fry recipe. I also marinated some pork strips in teriyaki sauce for a couple hours and then sauteed it first, pulled it off the heat and then stir fried my veggies as written. [Frankly, the pork was tender and awesome!] But overall, the entire recipe, was not really for me -- my go to stir fry sauce is a Martha Stewart [oyster sauce + corn starch mixture that actually only uses broccoli in her recipe] but which I adapt to use for all my stir fry sauces and like much better. It has that rich, deep oriental tasting brown gravy/sauce. Maybe it was the sesame oil here that did not do it for me -- as an aside, I thought the dish tasted much better before adding the sesame oil. If I use this recipe again, I would not add the sesame oil at the end as written.
    I used no tofu and no egg plant. I used coconut oil instead sesame oil. It was great!
    I modified the ingredient list to use the vegetables I had on hand, so no squash, eggplant, sprouts, tofu, or broccoli. I did add carrots. I also just kind of used the ingredients and cooking time as a guide, so I didn't really measure. The flavor of this stirfry is fantastic. Next time I'll add meat. Thanks for a great recipe!
    Very good! Add some peanuts for extra crunch, and use peanut oil instead of the canola...it's better for you.
    I loved this recipe. I cannot believe I've never done a stir-fry before. I followed suggestions about tofu and I forgot the bok choy, but anyone who's done this before knows you can use whatever veggies you like and it will still come out fine. Thanks for giving a novice an opportunity to do it right the first time.
    I made without tofu, and substituted vegetables (using the majority of the vegetables called for in the recipe, however) I had in the crisper. I prepared brown rice as a side, and a teriyaki-marinated pork tenderloin. I had just a bit leftover brown rice and vegetable stir-fry, and I added those ingredients to an egg white omelet the next morning. Fantastic, really.
    No one in my family liked this, and they usually love the recipes from Food Network.
    Better than good! We skipped the tofu and eggplant in favor of the crunchier vegetables. Nice blend and balance of flavors that brought out the flavors of the vegetables really well. I am awful at following recipes, but we did this one in "by the book" and had tasty results. Add meat for fifth star. :)
    I like to cook and have been doing it for nearly 30 years so I know how to follow a recipe. Tonight I followed this one to a tee. It was only fair. I found it to be somewhat bland and underwhelming. Not terrible, but not something I would make again.
    OK, so I consider myself a pretty good cook...but always felt that stir fry was just sort of ho hum. Not this version, I have to admit, while I was slicing and chopping, I thought ...there's a whole lot of stuff going into this stir fry...is it going to work? I actually followed the recipe fairly closely and it was amazing! The bok choy was such a nice texture and crunch against the softness of the eggplant and the mellow yellow squash...and red onion...nice and sweet. My tweaks were: the use of toasted sesame oil (which is a yummy brown nuttier version of straight ahead sesame oil), omission of snow pea pods and pressing the (extra firm not firm) tofu and marinating it in the teriyaki sauce. OMG was it good. Served it with vegetable fried rice (home made) and it was a hit. Did a modified version sans the tofu and added teriyaki grilled salmon on the side -- whew... very tasty. Just a great mix of (fresh organic) veggies and awesome flavors! Thanks!!!!!!!!!!
    We finally found the perfect side dish for our ginger maple glazed Salmon recipe. This was delicious. Probably the best recipe we have found yet for our Wok.
    Ginger maple glazed Salmon? Is that recipe posted?
    I LOVE this recipe. Even my carnivorous friends loved this vegetarian dish. The flavor is amazing, and the heartiness from all the veggies and tofu make you forget all about the lack of meat. Obviously you could substitute meat in if you really wanted to, but it's wonderful as it is!
    This recipe is fantastic! I fixed it last night and in the middle of dinner, my husband looked at me and said, "I can't stop eating this!" This is by far the best (and easiest) recipe I've ever made. I substituted carrots and canned sliced water chestnuts for the tofu and eggplant, and peanut oil for the canola. This will be a regular meal in our house from now on.
    Great mid-week meal. I left out the eggplant and added water chestnuts and some minced ginger. Very tasty indeed.
    Not to bad
    This meal may be healthy, but that cant change the fact that it tastes amazing! Try to mix up the veggies for variation, must try.
    Very tasty
    i didn't know you could eat this on low carb!!!!!! thanks for sharing
    This was pretty much one of the most scrumptous things I've ever had. Delicious... We didn't have good bok choy or eggplant so I substituted some carrot. Bean sprouts were to juicy yummy. Just make it, NOW!
    i made this with out the bok choy or the bean sprouts(not avaliable at my store) and it turned out great. even my meat eating roommates loved it!
    We ate this served over rice. I made the Teriyaki sauce myself by mixing 1/2 cup Mirin, 1/2 cup Soy Sauce and 2 Tbsp. Brown Sugar and cooking over medium heat for 5 minutes.
     
     We used veggies that we had left over from a tray of crudites from a shower yesterday.
     
     Simple recipe that can definitely be varied depending on what is on hand. This one is a keeper.
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