Vegetable Stir Fry



Serves: 4 Prep Time: Cooking Time: Nutrition facts: 200 calories 20 grams fat


For the stir fry

  • 1/4 cup vegetable broth
  • 1/2 cup carrots peeled and sliced
  • 1 cup mushrooms sliced • 1 cup broccoli florets
  • 3/4 cup bell peppers sliced, I used red and yellow
  • 1 cup snow peas trimmed
  • 1/2 cup water chestnuts drained and sliced
  • 3/4 cup baby corn drained and sliced
  • 2 teaspoons garlic minced
  • 1 teaspoon ginger minced
  • Salt and pepper to taste

For the sauce

  • 1/4 cup vegetable broth or water
  • 1/4 cup low sodium soy sauce
  • 1/8 cup apple juice concentrate
  • 1 tablespoon agave or maple syrup (optional)
  • 2 teaspoons cornstarch


  1. Heat the vegetable broth in a large pan over medium-high heat.
  2. Add the carrots and mushrooms and cook for 4-6 minutes or until tender.
  3. Add the broccoli, bell peppers, snow peas, water chestnuts, baby corn, and 2 tablespoons of water to the pan.
  4. Cook for an additional 3-5 minutes or until vegetables are tender and water has mostly cooked off.
  5. Add the garlic and ginger and cook for 30 seconds. Season the vegetables with salt and pepper to taste.
  6. In a bowl, whisk together the vegetable broth, soy sauce, and syrup.
  7.  Pour the soy sauce mixture over the vegetables and cook for 30 seconds.
  8. In a small bowl mix the cornstarch with a tablespoon of cold water.
  9. Add the cornstarch and bring to a boil; cook for 1 more minute or until sauce has just started to thicken.
  10. Serve immediately, over rice if desired.



  • Calories: 191kcal
  • Carbohydrates: 36g
  • Protein: 6g
  • Fat: 2g
  • Saturated Fat: 2g
  • Sodium: 894mg
  • Potassium: 473mg
  • Fiber: 4g
  • Sugar: 19g
  • Vitamin A: 4110IU
  • Vitamin C: 75.6mg
  • Calcium: 32mg
  • Iron: 1.8mg
  • Calories 191kcal

Author Sara Welch, adapted

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