Veggie Stir-Fry, Standard

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Nutritional Info
  • Servings Per Recipe: 5
  • Amount Per Serving
  • Calories: 148.2
  • Total Fat: 6.7 g
  • Cholesterol: 0.0 mg
  • Sodium: 368.0 mg
  • Total Carbs: 14.0 g
  • Dietary Fiber: 2.5 g
  • Protein: 12.2 g

View full nutritional breakdown of Veggie Stir-Fry, Standard calories by ingredient
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Swap different veggies as available Swap different veggies as available
Number of Servings: 5


    Please be creative! Add whatever veggies are at hand, making sure hard veggies are added sooner to cook longer. Because basic nutritional value is similar (especially for fat and calories - less for vitamins), you can mix and match and still use this as a template for nutrition.

    Typical ingredients:

    1 lb. tofu (or similar large container), firm or extra-firm
    1 cup butternut squash, cubed
    1 cup carrots, sliced
    1 cup fresh mushrooms, sliced in half
    1.5 cups fresh broccoli (about 2 small heads), chopped coarsely
    3 scallions

    Spray-type oil for skillet

    Spices might include:
    2 tbs. chopped garlic
    .5 tsp chili powder
    .5 tsp curry powder
    .25 tsp pepper
    1.5 tbsp Braggs liquid aminos or light soy sauce
    1.5 tbsp hot sauce


Spray oil on skillets and start heating them on a medium-high heat. I use a non-stick and/or cast iron, about 10" diameter, with 1.5-2" sides. With just one skillet, veggies have a harder time getting hot. A wok is fine, too. You need minimal oil, just to keep things from sticking.

Spoon in garlic (I use the jarred kind packed in water: lots faster! Or, use a garlic press).

Drain the tofu. Slice into 1/2" cubes or strips. Add to the skillet. This is when I typically sprinkle dry spices on top, to coat the tofu. Stir it a few times as you sprinkle spices.

Wash all veggies thoroughly; peel carrots or other veggies (like rutabagas) if desired.

Next, add the hard veggies to the skillet (I put these in the 2nd skillet). Things like squash and carrots. Broccoli is best if it's still firm, so maybe add that a little later. All the veggies should be coarsely chopped. Many will shrink. Think of size in terms of something that will go nicely on a fork..carrots cut in 1" slices (thinner if it's a fat carrot), squash peeled and cut in 1/2 to 1" cubes, broccoli coarsely chopped, scallions in 1/4-1/2" slices, mushrooms cut in half or left whole.

Scallions get added. Rice is optional, as is TVP (textured vegetable protein, which you needed to soak earlier if you wanted it!).

Braggs liquid aminos or light soy sauce gives a little taste, but skip these if you're avoiding salt. Hot sauce or chili sauce is also great if you like it, but skip otherwise.

Add tomatoes, spinach and other soft vegetables last (I often let spinach, tomatoes, bok choy, cabbage or similar simply sit on top of the other veggies, after adding a little Braggs. This basically steams them. Then, when I take the skillets off the heat, I mix everything in and the leafy soft veggies still have a little firmness). Sprinkle some nutritional yeast if you want the extra taste and vitamins (1 or 1-1/2 tablespoons is a good amount, and also helps to absorb any leftover moisture).

Cook until veggies are done to your taste, typically 10 minutes or so. Use a spatula or spoon to flip tofu and mix up veggies (other than the squash/carrots in one skillet, and tofu in another, I distribute veggies across the two skillets).

If this is all you are having for dinner, it will serve 2-3 people. It will go further over rice or noodles, or as a side-dish. By the time the veggies shrink a bit due to cooking, each serving is about 1 cup.

Number of Servings: 5

Recipe submitted by SparkPeople user GBNEWBY.

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