Healthy Vegetable Stir Fry

A vegetable stir fry is a very simple and quick meal that tastes great. Feel free to substitute the vegetables you like best.

Broccoli is packed full of health benefits for you.  It is helpful for the heart, reduces the risk of cancer, and is good for blood sugar control for diabetics. It is high in fiber, protein, and detoxifying phytochemicals, and one cup of cooked broccoli only has 31 calories and no fat. Broccoli is one of the many alkaline-forming foods that help prevent cellular damage to the eyes and may even slow the aging process.

Carrots – forget about Vitamin A pills. With this orange crunchy superfood, you get Vitamin A and a host of other powerful health benefits including beautiful skin, cancer prevention, and anti-aging.

WHO recognizes that Onions help relieve symptoms such as coughs, congestion asthma, and respiratory infections. Onions are full of protective phytonutrients, vitamins, trace minerals, quercetin (an important flavonoid), chromium, and unique anti-inflammatory nutrients.

Many people think green peas are just a poor man’s meat or a cheap restaurant side-dish that puts ‘green’ on your plate. However, peas are really little powerhouses of nutrition that are a boon for your health and the whole planet. I love adding fresh peas to vegetable stir fry.

Red pepper is my favourite; I think that is because it is sweeter. The peppers have 2 times as much vitamin C as oranges; red and yellow peppers have 4 times as much.

I love Zucchini; it is one of my favourite vegetables. It is sweet, easy, and quick to cook and they are antioxidant-rich and low in calories.

Spinach was a superfood even before there was the term superfood.  I’m referring of course to Popeye the Sailor Man . One can of the green stuff and he turned into muscle popping tornado of energy. Even without Popeye’s recommendation, spinach contains more nutrients per calorie than any other food on the earth. It is loaded with vitamins like A, K, D, and E and a host of trace minerals and is a good source of omega 3 fatty acid.

Almond oil has a high smoke point making it great for stir-frying and sautéing. It is good for High Heat Up To 460F.  What I like about it is that it has a light, clean flavor that does not alter the taste of the foods I am using it to cook with.

To get the most health benefits from Garlic, let it sit for a minimum of 5 minutes, after cutting and before eating or cooking.  Waiting for 5 – 10 minutes allows the health-promoting allicin to form.  If you do not let it sit, allicin is never formed, so it is worth the wait. Add some garlic to your soups, stews, and salad dressing recipes to lower high cholesterol.  Sometimes it is easier to use some Organic Freeze Dried Garlic  so no chopping and peeling.

Ginger is a wonderful herb superfood full of health benefits. Spicy aromatic ginger adds a unique flavour to meals and beverages.  The many wonderful health benefits of ginger also cause the cells of my body to glow with gratitude. Chinese medicine and Indian Ayurvedic medicine have used ginger to help cure and prevent health problems for thousands of years.

It is properly known as Bragg Liquid Aminos is a Certified NON-GMO liquid protein concentrate, derived from healthy soybeans.

Ingredients: Bragg Liquid Aminos are made from health-giving, NON-GMO soybeans and purified water. They are an excellent, healthy, gourmet replacement for Tamari and Soy Sauce. Not fermented or heated and Gluten-Free. Bragg’s has a small amount of naturally occurring sodium. No table salt is added. If less sodium is desired, use a 6 oz. Bragg’s spray bottle and dilute with 1/3 distilled water or to taste and then either add in or spray on food.

Tamari  is a premium form of Japanese soy sauce made with just fermented soybeans. Made with 100% whole soybeans and no wheat, Ohsawa Organic Tamari is an excellent choice for those who are wheat-sensitive.

Time to make my vegetable stir fry.

Vegetable Stir Fry

A vegetable stir fry is a very simple and quick meal that tastes great. Feel free to substitute the vegetables you like best.
Course Main Course
Cuisine gluten-free, vegan, vegetarian
Keyword Gluten-free, stir fry, Vegan, vegetables, vegetarian
Author Diana Herrington


  • 1 onion
  • 1 zucchini
  • 1 carrot
  • 1-3 tsp Braggs or tamari
  • 1 cup broccoli florets
  • Handful fresh snap peas or 2 handfuls of spinach
  • 1/2 red bell pepper
  • 1/2 Tbsp almond oil
  • 1-4 cloves garlic
  • fresh ginger


  • Peel the onion and cut the onion in half and slice it.
  • Slice the zucchini into 1/2 inch rounds and then cut into half-moon shapes
  • Slice the carrot and red bell pepper.
  • Chop the garlic.
  • Grate as much ginger as you like.
  • Heat the almond oil in a frying pan over low heat.
  • Add the garlic and onion to the pan, quick sauté for a few minutes.
  • Add the zucchini, carrot, and ginger, sauté a few minutes more, or until the carrot brightens in color.
  • Add the broccoli and continue to sauté for 5 minutes, or until the broccoli begins to turn a bright green color.
  • Add the Braggs, pea pods, and or spinach and stir in.
  • Cover the pan with a lid.
  • Turn off the heat and let the pan stand for a few minutes till the spinach is wilted
  • Serve the veggies over brown rice, quinoa, or millet.


I use only healthy ingredients: onion, zucchini, carrot, Braggs or tamari, broccoli, peas, spinach, bell pepper, Almond oil, garlicginger.

Note:  This is just one of the recipes specific for the  Weight Loss BootCamp.   Check it out!

Note:  This is just one of the recipes specific for the  Weight Loss BootCamp.   Check it out!

I hope you enjoyed my vegetable stir fry.

Braised Radishes
Braised Radishes with Dill

More healthy recipes for you to try:

Braised Radishes with Dill – These braised radishes are tasty with the peppery taste of the radishes balanced by tangy cider vinegar, coconut oil, and dill weed making a delicious addition to any meal.

Leeks with Carrots and Ginger – Leeks and carrots are for sure favourite vegetables in my kitchen. Pairing them with yummy ginger and garlic makes a very refreshing delicious addition to a meal. Also, all these ingredients are very nutritious for you too.

 Carrots with Arame – This is a great addition to any meal especially if you like ginger and carrots.

vital healt assessment

Subscribe to the Newsletter

Get healthy tasty vegan gluten-free recipes and useful lifestyle tips sent to you twice a month

Leave a Comment

Your email address will not be published. Required fields are marked *