Basic Seven-Ingredient Vegetable Stir Fry
A colorful vegetable stir fry using exactly seven fresh ingredients, lightly sautéed for a crisp-tender texture and bright flavors. This asian-inspired stir fry (vegetarian, vegan) ready in about 20 minutes pairs olive oil, medium, julienned carrot, broccoli florets for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 110 calories and feeds 3, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 tbsp olive oil
- 1 medium, julienned carrot
- 1 medium, sliced into thin strips red bell pepper
- 1 cup broccoli florets
- 1 cup snap peas
- 3, minced garlic cloves
- 3 tbsp low sodium soy sauce
Instructions
- Step 1: Heat 2 tbsp olive oil in a large skillet or wok over medium-high heat until shimmering, about 1 minute.
- Step 2: Add 3 minced garlic cloves and sauté for 30 seconds until fragrant but not browned.
- Step 3: Add 1 julienned medium carrot, 1 sliced medium red bell pepper, 1 cup broccoli florets, and 1 cup snap peas to the skillet. Stir fry for 5-6 minutes until vegetables are crisp-tender and bright in color.
- Step 4: Pour 3 tbsp low sodium soy sauce over the vegetables, stirring to coat evenly, and cook for another 1-2 minutes until the sauce thickens slightly and glazes the vegetables.
- Step 5: Remove from heat and serve immediately over rice or noodles if desired.
Frequently asked questions
How long does Basic Seven-Ingredient Vegetable Stir Fry take to make?
Total time is about 20 minutes (10 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Basic Seven-Ingredient Vegetable Stir Fry?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Basic Seven-Ingredient Vegetable Stir Fry?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Basic Seven-Ingredient Vegetable Stir Fry for a different number of people?
The recipe is written for 3 servings. Multiply each ingredient by (your serving target / 3). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Basic Seven-Ingredient Vegetable Stir Fry vegetarian?
Yes — this recipe is tagged vegetarian, vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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