Soy-Free Stir Fried Veggies
Packed with vibrant colors, crisp textures, and bold flavors, this Soy-Free Stir-Fried Veggies recipe reimagines a classic dish with a healthy twist. Perfect for those avoiding soy, this dish substitutes traditional soy sauce with naturally gluten-free coconut aminos, giving the sauce a delectable umami flavor. Featuring fresh broccoli, red bell pepper, carrots, zucchini, and snap peas, these veggies are stir-fried to retain a satisfying crunch and coated in a creamy sunflower seed butter and honey (or maple syrup) glaze. Seasoned with garlic, ginger, and a sprinkle of sesame seeds, this quick, 25-minute meal is ideal served over rice, quinoa, or your favorite grain. Whether you're vegan or simply looking for a wholesome, soy-free option, this dish promises to be as nutritious as it is delicious!
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Recipe Information
Ingredients
- 2 cups broccoli florets
- 1 large red bell pepper
- 2 medium carrots
- 1 medium zucchini
- 1 cup snap peas
- 3 cloves garlic
- 1 inch piece fresh ginger
- 2 tablespoons olive oil
- 2 tablespoons sunflower seed butter
- 3 tablespoons coconut aminos
- 1 tablespoon rice vinegar
- 1 tablespoon honey (or maple syrup for vegan option)
- 2 tablespoons water
- 1 tablespoon sesame seeds
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper, freshly ground
Instructions
Wash and prepare all vegetables. Cut broccoli into small florets, slice bell pepper into thin strips, peel and julienne carrots, slice zucchini into half-moons, and trim snap peas if needed.
Mince the garlic and grate the ginger using a fine grater or microplane.
In a small bowl, whisk together sunflower seed butter, coconut aminos, rice vinegar, honey (or maple syrup), water, salt, and black pepper. Adjust seasonings to taste and set the sauce aside.
Heat a large skillet or wok over medium-high heat. Once hot, add olive oil and swirl to coat the pan.
Add garlic and ginger to the pan and sauté for 30 seconds until fragrant, making sure not to burn them.
Add the broccoli, carrots, and snap peas to the pan. Stir-fry for 2–3 minutes, keeping the vegetables crisp but tender.
Next, add the red bell pepper strips and zucchini slices. Stir-fry for an additional 2–3 minutes until all vegetables are cooked through, but still retain their vibrant color and slight crunch.
Pour the prepared sauce over the vegetables, stirring to coat them evenly. Cook for another 1–2 minutes to allow the sauce to heat through and cling to the vegetables.
Remove from heat and transfer the stir fry to a serving dish. Sprinkle sesame seeds on top for garnish.
Serve immediately over steamed rice, quinoa, or your preferred grain. Enjoy your soy-free stir-fried veggies!
Nutrition Facts
Calories |
220 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.0 g | 17% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 517 mg | 22% | |
| Total Carbohydrate | 22.3 g | 8% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 13.8 g | ||
| Protein | 5.7 g | 11% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 73 mg | 6% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 397 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
