Veggie Stir-Fry {A Meatless Monday Recipe

Veggie Stir-Fry {A Meatless Monday Recipe

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The following post about Veggie Stir-Fry is an updated post that was originally published on November 17th of 2014.

I can’t believe I haven’t done veggie stir-fry before last week! Making stir-fry at home can be a lot healthier than what you get at your favorite take-out or delivery joint. It is so easy and fresh! You also have control over sodium and sugar when making it yourself at home.

This veggie stir-fry is so good you’ll never miss the meat! The stir-fry is made with meaty mushrooms, crunchy carrots, bell peppers, broccoli, onions, and sugar snap peas stir-fried in a delicious teriyaki sauce. The vegetables are tossed with toasted sesame seeds and an egg fried rice, for extra protein.

This stir-fry is bursting with lots of fresh vegetables and comes together in less than an hour, which means it’s a perfect Meatless Monday recipe.

ingredients to make stir-fry

How To Make Veggie Stir-Fry

The Rice

For the rice, you have two options.

Option #1: At least one day before you plan to make the fried rice, place the rice in a sieve and rinse until the water is no longer cloudy and runs clear. Place the rinsed rice in a medium-sized saucepan. Add 2 cups of cold water. Bring to a boil over high heat. Cover, and simmer until the water has cooked down to the level of the rice. Stir the rice well with a spoon. Cover, and reduce the heat to low. Continue to cook the rice for about 15 minutes, or until the rice is tender. Fluff with a fork. Allow the rice to cool to room temperature. Once it has cooled, place the rice in a container with a lid and refrigerate 24 hours.

Option #2: I usually take a shortcut and use Uncle Ben’s Ready Rice instead of making steamed rice. It may not be the Asian thing to do, but using prepared rice saves a lot of time. Besides, I’m not Asian anyway.

The Teriyaki Sauce

Add all of the ingredients to a small bowl. Whisk together until the sugar has dissolved; set aside.

The Veggie Stir-Fry

The stir-fry comes together very quickly. It is important to have all of the vegetables chopped and all of the ingredients ready to go before beginning to make the stir-fry.

In a wok or a very large non-stick skillet, heat the sesame oil and melt 1 tablespoon of butter over medium-high heat, while stirring constantly.

Add the onions and sauté until they are translucent and have started to wilt, stirring constantly. Then add the mushrooms. Cook for about 3 minutes.

vegetables cooking in a wok

Successively, add the carrots and red bell pepper, cook for about 2 to 3 minutes, stirring and tossing constantly.

Add in the broccoli. Stir teriyaki sauce well and pour in ½ of it into the veggies. Cook until broccoli is tender, but still bright green; about 2 more minutes.

Remove the vegetable from the heat and set aside in a warm place.

veggie stir-fry ready to eat

Place a small sauté pan over medium-high heat. Toast sesame seeds until they are a light golden brown. Toss the seeds onto the veggies when browned. Do not leave in the pan or they will burn.

toasting sesame seeds in a pan

Return the wok or skillet to the stove and turn the heat up to high. Melt the remaining tablespoon of butter. When the butter has melted and starts to foam, add in rice and remaining teriyaki sauce.

Toss the rice and stir constantly. Break up any clumps of the cold rice with the back of a spoon.

Stir the rice constantly and do not let the rice stay in contact with the bottom of the pan or wok for too long. If the rice seems dry, you can add a few extra splashes of soy sauce.

stir-fry with mountain view

When the fried rice has become golden brown, turn down the heat to medium and push the rice over to one side of the pan or wok; crack open two eggs and scramble them in the pan with the rice.

Once the eggs have cooked, about one minute, stir the egg into the rice and toss to incorporate.

Add the sugar snap peas and toss to warm through; about one to two minutes.

Add the veggies back to the wok or pan. Stir or toss until the veggies and rice are well mixed.

Serve immediately.

broccoli held up with chop sticks and mountain view

Although a wok is nice to have, you don’t have to have one to make this stir-fry. Making a veggie stir-fry from scratch is simple and so worth making yourself.

This is so good it was hard not to do a repeat performance this week!

Veggie Stir-Fry

Meaty mushrooms, crunchy carrots, red bell pepper, and onions stir-fried with teriyaki and rice. So good you'll never miss the meat in this veggie stir-fry!
Course Main Course
Cuisine American, Asian, Meatless Monday, Vegetarian
Keyword stir fry, vegetables, Veggie
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4
Calories 531kcal

Ingredients

The Stir Fry

  • 2 tablespoons unsalted butter divided
  • teaspoon sesame oil
  • 1 onion sliced
  • 8 ounces mushrooms sliced
  • 1 red bell pepper sliced
  • 1 medium carrot cut into match sticks
  • 1 medium head broccoli cut into florets, stems discarded
  • 1 cup prepared teriyaki sauce recipe to follow
  • 1 tablespoon sesame seeds toasted
  • 2 cups prepared steamed rice
  • 2 eggs optional
  • 8 ounces snap peas

Teriyaki Sauce Ingredients

  • ¼ cup low sodium soy sauce
  • 2 tablespoons rice vinegar
  • teaspoon sesame oil
  • 2 tablespoons white sugar
  • 2 cloves garlic minced
  • 1 teaspoon fresh ginger grated
  • fresh cracked black pepper to taste

Instructions

The Teriyaki Sauce

  • Add all of the ingredients to a small bowl. Whisk together until the sugar has dissolved; set aside.

The Stir Fry

  • In a wok or a very large nonstick skillet, heat the sesame oil and melt 1 tablespoon of butter over medium-high heat, while stirring constantly.
  • Add the onions and sauté until they are translucent and have started to wilt, stirring constantly. Then add the mushrooms. Cook for about 3 minutes.
  • Successively, add the carrots and red bell pepper, cook for about 2 to 3 minutes, stirring and tossing constantly.
  • Add in the broccoli. Stir teriyaki sauce well and pour in ½ of it into the veggies. Cook until broccoli is tender, but still bright green; about 2 more minutes.
  • Remove vegetables from heat and set aside in a warm place.
  • Place a small sauté pan over medium-high heat. Toast sesame seeds until they are a light golden brown. Toss the seeds onto the veggies when browned. Do not leave in the pan or they will burn.
  • Return the wok or skillet to the stove and turn the heat up to high. Melt the remaining tablespoon of butter. When the butter has melted and starts to foam, add in rice and remaining teriyaki sauce.
  • Toss the rice and stir constantly. Break up any clumps of the cold rice with the back of a spoon.
  • Stir the rice constantly and do not let the rice stay in contact with the bottom of the pan or wok for too long. If the rice seems dry, you can add a few extra splashes of soy sauce.
  • When the fried rice has become golden brown, turn down the heat to medium and push the rice over to one side of the pan or wok; crack open two eggs and scramble them in the pan with the rice.
  • Once the eggs have cooked, about one minute, stir the egg into the rice and toss to incorporate.
  • Add the sugar snap peas and toss to warm through; about one to two minutes.
  • Add the veggies back to the wok or pan. Stir or toss until the veggies and rice are well mixed.
  • Serve immediately.

Notes

The stir-fry comes together very quickly. It is important to have all of the vegetables chopped and all of the ingredients ready to go before beginning to make the stir-fry.
Although a wok is nice to have, you don’t have to have one to make this stir-fry. Simply use a very large non-stick skillet instead.

Nutrition

Calories: 531kcal | Carbohydrates: 94g | Protein: 14g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 96mg | Sodium: 586mg | Potassium: 620mg | Fiber: 5g | Sugar: 13g | Vitamin A: 4390IU | Vitamin C: 76.8mg | Calcium: 99mg | Iron: 3.4mg
Did you try this recipe? Tell us what you think!Give this recipe a star rating, leave a comment below and share pictures of your food with us on Instagram, Facebook or Twitter! We can’t wait to see them! Don’t forget to mention @TheMountainKitchen or tag #TheMountainKitchen!

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The Mountain Kitchen

Hi, my name is Debbie, Author and Photographer at The Mountain Kitchen, a blog that shares delicious homemade recipes using clean food ingredients, and stories about mountain life.
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