Vegetable stir fry with peanut sauce — a healthy, plant-based classic

Introduction

This vegetable stir fry with peanut sauce is a dependable, weeknight-friendly plant-based dinner that balances speed, flavor, and nutrition. Crisp vegetables meet a silky, nutty sauce with savory depth and gentle acidity, creating layers of aroma and texture in every bite. It’s reliable for home cooks because it uses affordable produce, simple techniques, and flexible timing without sacrificing results.

Ingredients

• 1 small broccoli (about 250 g), cut into florets
• 2 carrots (about 150 g total), thinly sliced
• 1 red bell pepper (about 150 g), sliced
• 150 g mushrooms (button or shiitake), sliced
• 15 ml vegetable oil or sesame oil
• 48 g peanut butter (smooth or crunchy)
• 30 ml soy sauce
• 15 ml sesame oil
• 5 ml rice vinegar or fresh lime juice
• 1 small garlic clove (about 3 g), minced
• 2 g fresh ginger, finely grated (optional)
• 45–75 ml warm water, to adjust sauce consistency
• Cooked rice or noodles, to serve (optional)
• Sesame seeds, to serve (optional)
• Spring onions or fresh cilantro, to serve (optional)

Instructions

1. Prepare the peanut sauce. In a small bowl, whisk the peanut butter, soy sauce, sesame oil, rice vinegar or lime juice, garlic, and ginger until thick and cohesive. Add warm water one tablespoon (15 ml) at a time, whisking after each addition, until the sauce is smooth, glossy, and pourable. The ideal texture coats the back of a spoon without dripping too quickly.
2. Heat the pan. Place a wok or wide sauté pan over medium-high heat for 60–90 seconds. Add the vegetable or sesame oil and swirl to coat. The oil should shimmer but not smoke, indicating the pan is hot enough for stir-frying.
3. Start with dense vegetables. Add the broccoli florets and sliced carrots. Stir-fry for 2–3 minutes, keeping the vegetables moving to prevent scorching. They should brighten in color and begin to soften while remaining crisp at the center.
4. Add remaining vegetables. Add the bell pepper and mushrooms. Continue stir-frying for another 2–3 minutes. The mushrooms will release moisture and then lightly caramelize; aim for tender vegetables with defined edges, not limp pieces.
5. Combine with the sauce. Reduce the heat to medium. Pour the peanut sauce over the vegetables and toss continuously for about 1 minute, ensuring even coating. The sauce should cling and lightly thicken from the pan’s residual heat without boiling.
6. Taste and adjust. Taste the stir fry and adjust seasoning if needed. A splash of water loosens a sauce that thickens too much; a few drops of soy sauce enhance savoriness; a squeeze of lime brightens the finish.
7. Serve immediately. Spoon the vegetable stir fry over hot rice or noodles. Finish with sesame seeds and fresh herbs if using, serving while the vegetables are vibrant and the sauce is glossy.

For extra protein without changing the character of the dish, add cubed tofu or tempeh after the carrots, allowing it to sear lightly before adding the remaining vegetables.

Nutrition & FAQ

Nutrition