Vegetable Stir-Fry with Garlic-Tamari Sauce
A colorful medley of crisp vegetables stir-fried in a savory garlic and tamari sauce, perfect for a quick, popular plant-based dinner. This asian-inspired vegetarian (vegetarian, gluten-free) ready in about 20 minutes blends broccoli florets, large, peeled and thinly sliced carrot, trimmed snap peas into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 190 calories and feeds 4, so a small batch covers several meals across the week without taking over the fridge. 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 cups broccoli florets
- 1 medium, sliced into strips red bell pepper
- 1 large, peeled and thinly sliced carrot
- 1 cup, trimmed snap peas
- 1 cup, sliced shiitake mushrooms
- 3, minced garlic cloves
- 1 tbsp, grated fresh ginger
- 3 tbsp tamari (gluten-free soy sauce)
- 2 tbsp sesame oil
- 1 tbsp vegetable oil
- 1 tbsp toasted sesame seeds
- 2, sliced thin green onions
Instructions
- Step 1: Heat 1 tbsp vegetable oil in a large wok or skillet over high heat until shimmering. Add 3 minced garlic cloves and 1 tbsp grated fresh ginger, stirring for 30 seconds until fragrant but not browned.
- Step 2: Add 2 cups broccoli florets, 1 medium sliced red bell pepper, 1 large thinly sliced carrot, 1 cup snap peas, and 1 cup sliced shiitake mushrooms to the wok. Stir-fry for 5-6 minutes until vegetables are bright, tender-crisp, and slightly blistered.
- Step 3: Pour in 3 tbsp tamari and 2 tbsp sesame oil, tossing everything to coat evenly. Cook for an additional 1-2 minutes until the sauce thickens slightly and glazes the vegetables.
- Step 4: Remove from heat, sprinkle 1 tbsp toasted sesame seeds and 2 thinly sliced green onions over the stir-fry. Serve immediately over steamed rice or noodles if desired.
Frequently asked questions
How long does Vegetable Stir-Fry with Garlic-Tamari Sauce take to make?
Total time is about 20 minutes (10 min prep + 10 min cook). A small batch typically covers several meals in the week — store as the recipe directs.
How do I store leftover Vegetable Stir-Fry with Garlic-Tamari Sauce?
Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.
Can I substitute ingredients in Vegetable Stir-Fry with Garlic-Tamari Sauce?
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 Vegetable Stir-Fry with Garlic-Tamari Sauce for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). 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 Vegetable Stir-Fry with Garlic-Tamari Sauce vegetarian?
Yes — this recipe is tagged vegetarian, gluten-free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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