Summer Vegetable Stir Fry Recipe

There’s something so satisfying about a plate piled high with colorful, crisp veggies tossed in a light, flavorful sauce, especially when it’s quick to whip up on a warm summer evening. This Summer Vegetable Stir Fry is my go-to when I want a healthy, vibrant meal that doesn’t skimp on taste. 

I love strolling through the farmer’s market, grabbing whatever fresh produce catches my eye, and turning it into this dish. The combo of broccoli, snap peas, carrots, and bell peppers stir-fried with a touch of soy sauce and ginger is pure magic. 

It’s vegetarian, versatile, and pairs perfectly with fluffy rice. Plus, it’s ready in under 30 minutes, which means more time to enjoy those long summer nights. Let’s dive into why this recipe is a keeper and how you can make it your own!

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Summer Vegetable Stir Fry Recipe for Easy Summer Dinners

Why You'll Love This Summer Vegetable Stir Fry Recipe

This stir fry is a celebration of summer’s bounty, bringing together fresh, crunchy veggies in a dish that’s as easy to make as it is delicious. It’s quick enough for a weeknight dinner, packed with nutrients, and endlessly customizable to whatever you’ve got in your fridge. 

The light soy sauce and ginger sauce keeps things refreshing, while a sprinkle of sesame seeds adds a nutty crunch. Here’s why it’s bound to become a favorite:

  • Quick and easy to prepare in under 30 minutes.
  • Vibrant and colorful, making it a feast for the eyes.
  • Healthy and packed with vitamins from fresh summer veggies.
  • Versatile – swap in your favorite produce or add protein if you like.
  • Perfect for beginners with straightforward steps and minimal cleanup.

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Ingredients For Summer Vegetable Stir Fry

This recipe uses fresh, accessible ingredients to create a flavorful stir fry. Gather these items for a meal that serves 4.

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Kitchen Equipment Needed

You don’t need fancy tools to make this stir fry, just a few kitchen basics. Here’s what you’ll need:

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Summer Vegetable Stir Fry Recipe – Quick Healthy Cooking

Step-by-Step Instructions

Follow these detailed steps to create a perfect summer vegetable stir fry. Each step is broken down to make it easy, even if you’re new to cooking.

1. Prepare the Vegetables

Start by washing all your veggies under cold water to remove any dirt. Pat them dry with a clean towel. On a cutting board, use a chef’s knife to cut the broccoli into bite-sized florets, about 1-inch pieces. 

Trim the ends of the snap peas and remove any tough strings. Slice the carrots into thin rounds, about 1/8-inch thick, for quick cooking. 

Cut the red and yellow bell peppers into thin strips, removing the seeds and white membranes. Having all your veggies prepped before you start cooking makes the process smooth and stress-free.

2. Cook the Rice

If you haven’t already cooked your rice, now’s the time. Use a rice cooker or a medium pot to prepare 2 cups (400g) of cooked rice according to the package instructions. For fluffy rice, rinse it under cold water before cooking to remove excess starch. 

Once cooked, fluff it with a fork and set it aside, covered, to keep warm. I like to start the rice first so it’s ready by the time the stir fry is done.

3. Make the Sauce

In a small bowl, combine 2 tablespoons (30ml) of soy sauce, 1 tablespoon (15g) of grated fresh ginger, and 2 minced garlic cloves. 

Use a grater for the ginger to get a fine texture that blends well into the sauce. Stir everything together until well mixed. This simple sauce adds a light, savory kick without overpowering the fresh veggies.

4. Heat the Wok

Place your nonstick wok or large skillet on the stove over medium-high heat. Add 1 tablespoon (15ml) of vegetable oil and 1 tablespoon (15ml) of sesame oil. 

Let the oils heat until they shimmer, about 30 seconds. The sesame oil gives a nutty depth to the dish, while the vegetable oil prevents it from burning at high heat. 

Swirl the oils to coat the bottom of the wok evenly.

5. Stir-Fry the Vegetables

Add the broccoli and carrots to the hot wok first, as they take a bit longer to cook. Stir them constantly with a spatula or tongs for about 3 minutes until they start to soften. 

Next, toss in the snap peas and bell peppers. Keep stirring for another 3-4 minutes until all the veggies are crisp-tender and vibrant. You want them cooked but still crunchy, so avoid overcooking.

6. Add the Sauce

Pour the prepared soy sauce, ginger, and garlic mixture over the vegetables. Toss everything together to coat evenly, cooking for another 1-2 minutes. 

The sauce should cling lightly to the veggies, giving them a glossy finish. If it looks too dry, you can add a splash of water (about 1 tablespoon or 15ml) to help spread the flavors.

7. Finish and Serve

Remove the wok from the heat and sprinkle 1 tablespoon (10g) of sesame seeds over the stir fry for a nutty crunch. If you’re using green onions, scatter 1/4 cup (25g) of sliced green onions on top for a fresh, mild bite. 

Serve the stir fry hot over a bed of fluffy rice, dividing it into 4 portions. Dig in while it’s warm and enjoy the burst of summer flavors!

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Tips for Success

To make your stir fry shine, keep these pointers in mind. They’re lessons I’ve learned from making this dish countless times, and they’ll help you nail it every time.

  • Prep all veggies ahead to keep the cooking process quick and stress-free.
  • Use high heat for stir-frying to keep veggies crisp and vibrant.
  • Don’t overcrowd the wok to avoid steaming the vegetables.
  • Taste the sauce before adding it and adjust with more soy sauce or ginger if needed.
  • Toast the sesame seeds lightly in a dry pan for extra flavor before sprinkling.

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Summer Vegetable Stir Fry Recipe for Fresh Summer Flavors

Serving Suggestions

This stir fry is a versatile dish that pairs beautifully with a variety of sides and garnishes to elevate your meal. It’s perfect for a casual dinner or a light lunch, and you can dress it up or keep it simple depending on the occasion.

  • Serve over brown rice or quinoa for a heartier, nutrient-packed base.
  • Add a side of spring rolls for a fun, crunchy appetizer.
  • Pair with a chilled glass of iced green tea for a refreshing drink.
  • Top with chopped cilantro or peanuts for extra flavor and texture.
  • Offer sriracha or chili oil on the side for those who like a spicy kick.

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Variations to Try

This recipe is a blank canvas for creativity. Here are some ways to switch it up based on what you have or what you’re craving.

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Storage and Reheating

This stir fry stores well, making it great for meal prep. Let the stir fry cool to room temperature before transferring it to an airtight container. Store in the fridge for up to 4 days. 

For reheating, pop it in the microwave for 1-2 minutes, stirring halfway, until warmed through. 

Alternatively, reheat in a nonstick wok over medium heat with a splash of vegetable oil to refresh the flavors. Avoid freezing, as the veggies can get mushy when thawed.

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Nutritional Facts

Here’s the approximate nutritional breakdown per serving (based on 4 servings, including rice):

  • Calories: 250 kcal
  • Protein: 6g
  • Fat: 8g
  • Carbohydrates: 40g
  • Fiber: 5g
  • Sugar: 6g
  • Sodium: 600mg

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Health Benefits of Key Ingredients

This stir fry isn’t just tasty—it’s packed with ingredients that are good for you. Each veggie brings its own set of nutrients to keep you feeling great.

  • Broccoli: Rich in vitamins C and K, plus fiber to support digestion.
  • Snap Peas: High in vitamin C and antioxidants for immune health.
  • Carrots: Loaded with beta-carotene for healthy eyes and skin.
  • Bell Peppers: Packed with vitamin A and antioxidants to fight inflammation.
  • Ginger: Aids digestion and has anti-inflammatory properties.

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FAQs

1. Can I use frozen vegetables for this stir fry?

Yes, frozen veggies work in a pinch! They may release more water, so thaw and pat them dry before cooking to avoid a soggy stir fry. Cook them for a minute or two less since they’re partially cooked already.

2. How can I make this stir fry gluten-free?

Swap the soy sauce for tamari or coconut aminos. Double-check that all other ingredients, like your rice, are certified gluten-free.

3. Can I add meat to this recipe?

Absolutely! Add sliced chicken, beef, or shrimp before the veggies. Cook the meat first until done, then set aside and add back in with the sauce.

4. What other sauces can I use?

You can try teriyaki sauce, oyster sauce, or a mix of honey and soy sauce for a sweet-savory twist. Adjust the amount to taste.

5. Can I make this ahead for meal prep?

Yes, this stir fry is great for meal prep. Store it in airtight containers in the fridge for up to 4 days. Reheat gently to keep the veggies crisp.

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Final Thoughts

This Summer Vegetable Stir Fry is one of those recipes that feels like a hug from summer itself. It’s fresh, colorful, and so easy to throw together, making it perfect for busy weeknights or lazy weekends. I love how it lets the veggies shine while the light soy sauce and ginger sauce ties everything together. 

Whether you’re cooking for yourself, your family, or a crowd, this dish is sure to impress with its vibrant flavors and simplicity. Try it out, play with the variations, and make it your own. I’d love to hear how it turns out for you!

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Summer Vegetable Stir Fry Recipe