As you get into your later years, cooking can become more difficult. Not only is being on your feet more challenging, but you also may have to watch your diet more because of newly developed allergies.
Even though making the gourmet meals you once did is out of the picture, there are still many recipes that are easy, and healthy to make for yourself and your family.
This recipe, vegetable stir fry, makes 6 portions, meaning you can treat your entire family to dinner, or you can save the leftovers for dinners later in the week. Vegetable stir fry is naturally vegetarian and fits a dairy-free diet. It can be adjusted to fit a gluten-free diet with one easy change.
Like most of our recipes, you can adjust the spice level of this recipe to suit your palate. Without further ado, let’s learn how to make it!
Ingredients for Vegetable Stir Fry:
- 1 onion (can buy pre-diced)
- 2 bell peppers (can buy pre-diced)
- 1 container of mushrooms (look for pre-sliced to save cutting time)
- 1 head or bag of broccoli
- 1 container of pre-sliced carrots (available in the deli section)
- 1 jar mini pickled corn
- 2 cups white rice (buy Uncle Ben’s if you don’t want to make your own!)
- ½ cup soy sauce (use a gluten-free version if needed)
- ½ cup vegetable broth
- 2 tablespoons garlic powder
- 1 tablespoon ground ginger
- 1 tablespoon cornstarch
- 1 tablespoon brown sugar
- 2 tablespoons olive oil
- 1 teaspoon rice vinegar
- 1 teaspoon crushed red pepper (optional)
- ½ teaspoon sesame oil
- ½ teaspoon salt
- ½ teaspoon pepper
How to Make Vegetable Stir Fry (Step by Step)
Cut any of the vegetables that you weren’t able to buy pre-sliced and set aside.
In a medium saucepan over high heat, boil 5 cups of water.
Once the water is boiling, add the two cups of dried rice. Set a timer for 10 minutes.
While the rice is cooking, heat 1 tablespoon of olive oil in a wok or skillet over medium heat, adding the onions, and cook for 1-2 minutes until the onions are sizzling and turning yellow.
Add in the carrots and cook for 3 more minutes, stirring occasionally. Also, stir the rice from time to time.
Add in the mushrooms, and cook for 5 minutes to soften them.
While the carrots, mushrooms, and onions continue to cook, add all the liquid and spice ingredients in a bowl or measuring cup. Stir to combine, set aside.
Returning to the vegetable pan, add the bell peppers and broccoli and cook for 5-10 minutes until they too are softened.
By now, it should be about 10 minutes since you started cooking the rice. Remove the rice from the heat and drain, setting it aside. Once the vegetables in the vegetable pan are almost done, add the mini corns(I usually cut them in half). Directly after, pour the sauce you made over the vegetables, stirring to ensure they are all coated.
Allow the entire mixture 2-3 minutes to finish the cooking process, stirring from time to time.
Once you see the sauce bubbling in the pan, the stir fry is done. Remove the mixture from the heat and serve immediately.
We recommend serving the rice and vegetable mix separately, allowing everyone to choose their own amount of each. Place the veggies on top of the rice for the best results, and enjoy!
Variations of Vegetable Stir Fry
- Add cubes of tofu for some extra protein
- Add leftover grilled chicken to make chicken stir fry
- Add a diced hot pepper to turn up the heat!
Tips for Making Vegetable Stir Fry
- Make the sauce in advance: If you aren’t good at multitasking, make the sauce before starting step one to lighten your workload.
- Keep stirring: Stir fry gets its name for the amount of stirring it requires. When in doubt, stir more!
- Swap the veggies: If there is a veggie on the list you don’t like, swap for one you do! Bamboo shoots, snap peas, and green beans all go well in stir fry!
What to Serve With Vegetable Stir Fry
Vegetable stir fry should always be served with rice, and it is so filling that you shouldn’t need anything else! However, if you really want a side, a fresh green salad goes great with stir fry.
How to Store Vegetable Stir Fry
Anything that is not consumed should be placed in an air-tight container and stored in the fridge. All leftover stir fry should be consumed within 5 days.
How to Reheat Vegetable Stir Fry
Place a scoop of rice on a microwave-safe plate and add a scoop of stir-fried veggies on top. Microwave on high for 5-6 minutes, stirring every two minutes. Once it is hot to the touch, remove it from the microwave and enjoy!
Check out our other easy recipes for seniors below!
Recipe Card
Vegetable Stir Fry
Yield: 6
Time: 30-35 minutes (5-10 minutes prep, 20-25 minutes cooking)
Directions:
1. Slice any vegetables you weren’t able to buy pre-sliced
2. Heat 5 cups of water in a saucepan.
3. Once the water is boiling, add the rice and cook for 10 minutes, stirring occasionally.
4. While the rice is cooking, add some olive oil and the onions to a wok or skillet.
5. Saute the onions until golden, then add the carrots.
6. Allow the carrots to cook for 2-3 minutes, then add the mushrooms.
7. Allow the mushrooms, carrots, and onions to cook for 5 minutes, stirring occasionally.
8. Mix the liquid and spice ingredients in a measuring cup.
9. Add the bell peppers and broccoli to the skillet, cooking for 5-10 minutes until softened.
10. Add the corn and the sauce to the skillet, stirring until all vegetables are coated, and allow to come to a low boil.
11. Remove the rice from the heat, drain, and set aside.
12. Once the vegetable and sauce mixture is heated, remove from the heat and serve. Enjoy!
