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Vegan Recipes and Nutrition

  • Vegan Recipes
    • Breakfast
    • Lunch
    • Dinner
    • Dessert
    • Snack
    • Appetizer
    • Gluten Free
  • Vegan Nutrition
    • Essential Nutrients
    • Food Groups
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    • Vegan Nutrition Articles
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    • About Lettuce Veg Out
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Quick Veggie Stir Fry

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This quick veggie stir fry is my go-to recipe for a simple, tasty and filling meal. It’s a great way to use up any veggies in your fridge. Use any veggies you have, or substitute for any veggies you like! The sauce is flavorful and well-rounded with some zest to spice things up!

Skill: Easy | Time: 35 min | Servings: 4

Quick Veggie Stir Fry Recipe Gluten Free and Vegan

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I’m all about eating a ton of veggies, but don’t forget to add a source of protein. Protein will turn this quick veggie stir fry into a filling meal. Today I’ve decided to use lentils as my protein source. Lentils are fantastic because they are cheap, high in protein and contain a good amount of fiber. The two nutrients that will fill you up and keep you full for longer is protein PLUS fiber. Lentils, and other legumes really pack that protein plus fiber punch!

This quick veggie stir fry is quite saucy (just the way I like it!) so I recommend serving it with some cooked rice or quinoa to soak up the sauce. You can cook fresh rice or quinoa, or just heat up some leftover rice or quinoa if you have some on hand.

The lime zest in the sauce adds a fantastic brightness and flavor punch. The zest of citrus fruits also contains some great antioxidants so you get a bonus nutrient punch as well!

As always, when it comes to stir fry, you can use any veggies you like or whatever you have on hand. Here I’ve used bell pepper, celery, carrot, mushrooms and zucchini. Broccoli is always a great addition, but you could also try bok choy, snap/ snow peas, nappa cabbage, baby corn, water chestnuts, green beans or eggplant. The variety of veggies available is endless and stir fry is a great way to try out some new produce!

Quick Veggie Stir Fry Recipe Gluten Free and Vegan

I hope you enjoy this recipe! If you make it, please rate and comment below so others benefit from your experience.

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Quick Veggie Stir Fry Recipe Gluten Free and Vegan
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Quick Veggie Stir Fry

Stir fry is the ultimate weeknight meal when you are short on time, not sure what to make and/ or have vegetables around that need to be used up! Toss in some lentils for a boost of plant-based protein.
Course Main Course
Cuisine Chinese
Keyword Veggie stir fry
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings 4 Medium servings (3 large servings)
Calories 513kcal

Equipment

  • Cutting Board
  • Knife
  • Large pan

Ingredients

  • ¾ C onion , sliced
  • 2-3 cloves garlic , finely chopped
  • 1 tbsp ginger , finely chopped or grated
  • 2 medium bell peppers (I used one green and one orange)
  • ¾ C celery , chopped
  • 1 ½ C additional veggies I used mushrooms, carrot and zucchini
  • 2 tbsp oil (any type of cooking oil)
  • 1 19 oz can lentils , rinsed and drained (or 1 1/2 C cooked brown lentils)
  • cooked rice or quinoa , to serve
  • cashews , to serve
  • green onion , to serve

Sauce:

  • 4 tbsp tamari (or soy sauce)
  • 2 tbsp rice vinegar
  • 2 tbsp dry cooking sherry (or 4 tbsp white wine)
  • 3 tbsp hoisin sauce
  • 1 tbsp sesame oil
  • 2 tsp coconut sugar
  • zest and juice of 1 lime (about 1 tbsp juice)
  • 2 tsp corn starch

Instructions

  • Prepare rice or quinoa to serve with the stir fry.
  • Whisk together all the sauce ingredients, or shake together in a jar.
  • Dice the onion. Finely chop or grate the garlic and ginger. Chop up the rest of the veggies into bite sized pieces.
  • Heat up a large pan or wok over medium high heat with the cooking oil. Add the onions, garlic and ginger. Sauté for 2-3 minutes.
  • Put the rest of the veggies into the pan and cook for another 5 minutes (the time will depend on the veggies you use). Cook until the veggies are tender but crisp.
  • Toss in the lentils and the sauce. Continue stirring until the sauce is thickened. Turn the heat down to medium low and simmer for 5 min.
  • Serve over rice and top with cashews and green onion!

Notes

Accuracy of nutrition information cannot be guaranteed (certain ingredients may not have all nutrients listed in the database); amounts may vary (and will vary depending on brands of ingredients used); all nutrition fact values rounded to the nearest whole number.

Nutrition

Serving: 1Medium Serving (1/4 of recipe) | Calories: 513kcal | Carbohydrates: 76g | Protein: 19g | Fat: 16g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 9g | Sodium: 1251mg | Potassium: 995mg | Fiber: 12g | Sugar: 12g | Vitamin A: 3758IU | Vitamin C: 68mg | Calcium: 68mg | Iron: 6mg

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Filed Under: Vegan and Gluten Free Recipes, Vegan Dinner Recipes, Vegan Recipes Tagged With: Citrus, Ginger, Legumes, Sesame, Whole grains

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Nicole Stevens, Registered Dietitian and Owner of Lettuce Veg Out

Welcome to Lettuce Veg Out, a vegan recipe and nutrition website created by Nicole Stevens, MSc, RD. As a vegan Registered Dietitian, I empower vegans to live a balanced life and gain confidence in the kitchen. Read More

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