Summer Squash Stir Fry
Celebrate the vibrant flavors of summer with this quick and easy Summer Squash Stir Fry! Packed with fresh zucchini, yellow squash, crisp carrots, and sweet red bell peppers, this colorful dish is infused with the bold aromatics of garlic and ginger and finished with a perfectly balanced sesame-soy sauce. Ready in just 25 minutes, this recipe is ideal for busy weeknights, providing a healthy and satisfying option that’s naturally vegan and gluten-free. Garnished with toasted sesame seeds and green onions, it’s a versatile dish you can serve as a side or pair with rice or noodles for a wholesome, complete meal. Perfect for showcasing seasonal produce, this stir fry is your go-to for light yet flavorful summer cooking.
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Recipe Information
Ingredients
- 2 medium-sized zucchini
- 2 medium-sized yellow squash
- 1 large red bell pepper
- 1 large carrot
- 3 cloves garlic
- 1 inch piece fresh ginger
- 3 tablespoons soy sauce
- 2 tablespoons sesame oil
- 1 tablespoon olive oil
- 0.5 teaspoon red pepper flakes
- 2 stalks green onions
- 1 tablespoon sesame seeds
- 0.25 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Wash and dry all vegetables. Trim the ends of the zucchini and yellow squash, then slice them into thin half-moons.
Remove the seeds and core from the red bell pepper, then slice it into thin strips.
Peel the carrot and slice it into matchsticks or thin rounds.
Mince the garlic and grate the ginger finely.
In a small bowl, mix together the soy sauce, sesame oil, and red pepper flakes. Set the sauce aside.
Heat a large skillet or wok over medium-high heat. Add the olive oil and let it heat up.
Add the garlic and ginger to the skillet. Stir-fry for 30 seconds until fragrant.
Add the sliced carrot to the skillet and cook for 2 minutes, stirring frequently.
Add the zucchini, yellow squash, and red bell pepper to the skillet. Stir-fry for 3-4 minutes until the vegetables are tender but still crisp.
Pour the prepared soy sauce mixture over the vegetables. Toss everything together to coat evenly. Cook for another 1-2 minutes.
Season with salt and black pepper to taste. Remove from heat.
Garnish the stir fry with sliced green onions and a sprinkle of sesame seeds.
Serve hot as a side dish or over rice or noodles for a complete meal.
Nutrition Facts
Calories |
500 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.1 g | 55% | |
| Saturated Fat | 6.4 g | 32% | |
| Polyunsaturated Fat | 13.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1782 mg | 77% | |
| Total Carbohydrate | 23.2 g | 8% | |
| Dietary Fiber | 7.2 g | 26% | |
| Total Sugars | 8.9 g | ||
| Protein | 7.8 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 87 mg | 7% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 804 mg | 17% | |
*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.
