Vegetable Stir Fry

This is one of my favorite dishes to make at home. It's simple and easy to make, and by changing your protein source you can make this dish different every time and keep things interesting. It's also a great way to get in a ton of veggies and fiber with your meal. This dish can be made vegan, as you will see, but adding in some chicken, beef or steak tips is also very tasty and adds a ton of great protein.


Things you will need:

  • Mushrooms
  • Onion
  • 1 tomato
  • Peppers (hot and sweet)
  • 3 squash
  • Source of Protein

Step 1: Prepare your ingredients

  1. Start by cutting less than half an onion lengthwise

  2. Dice the tomato

  3. Dice the peppers of your choice. I like to use a mixture of both spicy and sweet peppers.

  4. Wash the mushrooms. When it comes to what type of mushrooms, it's really your preference. I like to use the baby bella mushrooms sold at Wegmans. I don't chop them up and I use the whole pack. They are an excellent source of fiber .

  5. Next you're going to want to use a form of spiralizer to make noodles out of your squash. They do sell some form of these at many grocery stores. If you don't see yourself using it often then you can purchase already spiralized vegetables at the grocery store as well, or use a hand tool for spiralizing.

  6. Next you will want to prepare your protein source however you like. I have been eating mostly vegan for a while now and have been eating the mock meats. One of my favorites is the Orange "chicken" made by Gardein which has a great tasting sauce provided in the bag. This is an amazing source of protein containing 10g per serving and the bag contains about 4 total servings! I have also used tofu for this dish and it also comes out very tasty.

Step 2: Let's Get Cooking

  1. Line a pan with an oil of your preference. I personally like to use the spray Pam coconut oil. It gives your veggies a great taste.

  2. Now add in the mushrooms, onions, peppers and tomatoes on medium heat and let sit until the onion starts to become less stiff in the pan (about 8 min). Next toss in your vegetable spaghetti and mix in with the other ingredients.

  3. Now season your veggies with a bit of salt and pepper.

  4. You will want to let that cook for about 10-15 min or until the squash is loose and excreting water.

  5. In a separate pan, line the bottom with oil and begin cooking your source of protein. As I mentioned before I use the mock meats, which don't take very long to cook, so I will note that if you are using steak or chicken, begin cooking it after you've added in your mushrooms, onion, tomatoes and peppers. You will still want to use a separate pan to cook your protein source, as the veggies will produce a lot of water/ broth while cooking and it's best added after it has been cooked to your liking.

Step 3: Plate it and Eat it!

  1. I recommend using a bowl to eat your food with because the veggies do produce some liquid.

  2. Place veggies in first and throw your protein source on top.

  3. Add sauce of your choosing. I recommend some soy sauce and hot sauce. Enjoy!