Healthy Vegetarian Stir Fry Recipes

Find healthy, delicious vegetarian stir fry recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Tofu & Vegetable Curry with Zucchini Noodles

Rating: Unrated
5
For this quick Thai-inspired curry recipe, we've combined tofu and plenty of veggies with a flavorful sauce made with red curry paste, lime juice and coconut milk. Serve the curry over lightly warmed zucchini noodles to get even more veggies in your weeknight dinner. Bonus: Everything is cooked in one skillet, so there's only one pan to wash after dinner.

Mushroom & Tofu Stir-Fry

Rating: Unrated
1
This tofu veggie stir-fry is quick and easy, making it a great go-to weeknight meal. Baked tofu has a firm, toothsome texture that crisps well in a hot pan. You can find it in flavors like teriyaki and sesame, both of which are delicious here. Or opt for a smoked version, which has the same texture with a more robust flavor. Serve over brown rice.

Vegetarian Lo Mein with Shiitakes, Carrots & Bean Sprouts

A hit of Sriracha gives a sweet and spicy edge to this healthy vegetarian recipe. Traditional lo mein is made with fresh lo mein noodles, which can be found in Asian markets. You can also use fresh or dried linguine noodles--fresh linguine is in the refrigerated section of some grocery stores. This easy dinner comes together in just 30 minutes, so it's perfect for weeknights.

Scrambled Eggs with Vegetables

This fridge-clean-out meal is the perfect way to use up whatever vegetables you have on hand. Chop up anything that's been left behind in your veggie drawer for this quick scramble that's the perfect healthy dinner for one.

Tofu & Snow Pea Stir-Fry with Peanut Sauce

A fast dinner recipe perfect for busy weeknights, this easy stir-fry recipe will quickly become a favorite. To save time, use precooked rice or cook rice a day ahead.

Easy Eggplant Stir-Fry

Rating: Unrated
2
This eggplant stir-fry is easy to make. We call for long and tender Japanese eggplant, but regular eggplant will work well too, cut into 1-inch pieces. Jalapeño peppers can vary from mild to very spicy. If you need to cut the heat, opt for small sweet peppers in their place.

Spicy Vegetable Lo Mein

Rating: Unrated
1
Skip takeout and make a healthier Chinese lo mein at home that's packed with vegetables. Make sure you drain your noodles well before adding them, as wet noodles will turn your stir-fry into a soggy mess. For a less spicy option, omit the sriracha hot sauce.

Szechuan Tofu & Green Bean Stir-Fry

Rating: Unrated
13
This spicy vegetarian stir-fry is a great way to use green beans when they're bountiful and inexpensive at the supermarket. You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. Coating the tofu in cornstarch before you cook it gives it a light crust.

Easy Cauliflower Fried Rice

This vegetarian faux fried rice uses riced cauliflower in place of white or brown rice to pack in extra veggies and cut down on carbs. Chile-garlic sauce pumps up the heat, and fresh ginger adds a bright, warm bite. If you don't like the heat of the chile-garlic sauce, leave it out and add a bit more tamari or soy sauce for a rich, fermented tang.

Vegan Cauliflower Fried Rice

Rating: Unrated
1
Substituting riced cauliflower for rice trims calories and carbs in this veggie-packed dish. Use the vibrant flavors of traditional fried rice--ginger, scallions and tamari--to create a low-carb fried rice version of the classic take-out meal.

Tofu & Broccoli Stir-Fry

Rating: Unrated
17
We like broccoli best in this tofu stir-fry, but any mixture of vegetables you have on hand will work. One way to get great tofu texture without deep-frying is to toss the tofu in cornstarch before stir-frying. Let it cook for several minutes without stirring to help it develop a little crust. Serve with: Chinese egg noodles or rice noodles and a glass of Riesling.

Vegan Pad Thai with Tofu

Rating: Unrated
1
You won't miss the scrambled eggs and fish sauce in this vegan version of the Thai favorite because the flavorful sauce hits just the right balance of sweet, spicy and umami.

Inspiration and Ideas

Seaweed & Tofu Soup

Rating: Unrated
2
Korean meals always include soups--like this mild one based on vitamin-rich wakame seaweed, the same kind often used in miso soup.

Dan Dan Noodles with Seitan, Shiitake Mushrooms & Napa Cabbage

Rating: Unrated
1
Sichuan peppercorns add a touch of floral heat to this mushroom-and-cabbage-loaded riff on dan dan noodles. Look for protein-rich vegetarian seitan--processed wheat gluten with a meaty texture-- near refrigerated tofu in large supermarkets or natural-foods stores. The actual weight of the seitan in a package varies depending on whether water weight is included. Look for the undrained weight on the label.

Spicy Stir-Fried Broccoli & Peanuts

Rating: Unrated
5

Broccoli and red bell pepper tossed with a spicy peanut sauce makes a delicious side or stir in some cooked chicken or tofu to make it a main dish.