Healthy Vegan Stir-Fry Recipes for Busy Weeknights

Vegan stir-fries are a quick, simple, and delicious option when you're short on time but still want to enjoy healthy, flavorful meals. This versatile dish can be customized with a variety of vegetables, tofu, or tempeh, making it easy to create different versions throughout the week.

For those looking for a satisfying main course that's packed full of nutrients and flavor, this vegan stir-fry recipe is perfect. It takes just 20 minutes to prepare, ensuring you can enjoy a hot meal even on your busiest nights.

The key ingredients required are simple: tofu or tempeh, colorful vegetables (such as bell peppers, carrots, broccoli, and snow peas), a base of soy sauce or tamari, garlic, ginger, and sesame oil. For added flavor, you can also include sliced scallions, red chili flakes, and fresh herbs like cilantro or basil.

Ingredients

For the stir-fry:

• 1 block of firm tofu (or tempeh), cut into small cubes
• 1 cup each of bell peppers, carrots, broccoli, and snow peas
• 3 tbsp soy sauce or tamari
• 2 cloves garlic, minced
• 1 tsp ginger, grated
• 1 tbsp sesame oil
• Optional: sliced scallions, red chili flakes, fresh herbs such as cilantro or basil

To serve:

• Rice noodles (optional)
• Steamed rice or quinoa
• Brown rice cauliflower mash

Instructions

1. Start by preparing your vegetables. Slice the bell peppers and carrots into bite-sized pieces, cut the broccoli florets into smaller pieces, and trim the snow peas if necessary.
2. Mince the garlic and ginger, and slice any red chili flakes or fresh herbs you’re including in the dish.
3. In a shallow dish, marinate your tofu (or tempeh) cubes with half of the soy sauce for about 10 minutes. This will help infuse the flavors into the tofu before cooking.
4. Heat up the sesame oil in a large skillet or wok over medium-high heat until it shimmers but not smoking. Add the marinated tofu and stir-fry for 3-4 minutes, stirring occasionally to ensure even browning on all sides.
5. Add the vegetables to the pan one by one. Start with the carrots as they require more time to soften, followed by bell peppers, broccoli, and finally snow peas. Stir-fry until the vegetables are just tender but still crisp, about 5-7 minutes total.
6. Once all ingredients have been added and cooked through, pour in the remaining soy sauce or tamari. Toss everything together gently so that the flavors combine evenly. Garnish with sliced scallions, red chili flakes, and fresh herbs if desired.
7. To serve, scoop your stir-fry over a bed of steamed rice or quinoa, or along with rice noodles for a heartier meal.

Nutritional Benefits

This healthy vegan stir-fry is not only tasty but also nutritious. Tofu and tempeh are excellent plant-based protein sources that help boost your energy levels throughout the day. The colorful vegetables contribute various vitamins, minerals, and antioxidants which support immune function and overall health.

Tips for Success

Here are some tips to ensure your vegan stir-fry turns out perfectly:

• Choose fresh ingredients when possible; they tend to have better flavor.

Cooking Time: 20 minutes Servings: Makes about 4 servings

About the Keyword: Healthy Vegan Stir-Fry Recipes for Busy Weeknights

Vegan stir-fries are a nutritious and time-efficient meal that can be prepared quickly even on busy weeknights. They offer an array of health benefits with minimal preparation, making them ideal for those looking to simplify their cooking routine while still enjoying tasty food.