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summer stir fry

Summer Veggie Stir Fry

This vibrant Summer Veggie Stir Fry transforms the bounty of your garden or farmer's market into a celebration of colors, textures, and flavors that showcase summer's best offerings. Ready in under 20 minutes, it's a nutritious dish that preserves more nutrients than traditional cooking methods while delivering exceptional flavor.
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Course: Main Course, Side Dish
Cuisine: Asian-Inspired
Keyword: Summer, Stir Fry, Vegetable Stir Fry, Healthy Recipe, Quick Dinner
Prep Time: 12 minutes
Cook Time: 8 minutes
Total Time: 20 minutes
Servings: 4 servings
Calories: 165kcal

Equipment

  • Wok or Large Skillet
  • Cutting Board
  • Sharp Knife
  • Small Bowl

Ingredients

Stir Fry Base

  • 2 tablespoons high-heat oil avocado or peanut oil recommended
  • 3 cloves garlic minced
  • 1 tablespoon fresh ginger grated

Vegetables

  • 1 medium zucchini sliced into half-moons
  • 1 yellow summer squash sliced into half-moons
  • 1 red bell pepper sliced into thin strips
  • 1 yellow bell pepper sliced into thin strips
  • 2 cups fresh corn kernels from about 3 ears
  • 1 cup cherry tomatoes halved
  • 3 green onions sliced diagonally

Sauce

  • 2 tablespoons low-sodium soy sauce or tamari
  • 1 tablespoon rice vinegar
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon sesame oil
  • 1/4 teaspoon red pepper flakes optional

Garnish

  • fresh basil or cilantro for garnish

Instructions

  • Set up your ingredients in order of use (mise en place). Have your wok or large skillet ready on high heat.
  • In a small bowl, whisk together soy sauce, rice vinegar, honey, sesame oil, and red pepper flakes.
  • Heat your oil in a wok or large skillet over high heat until it shimmers. Add garlic and ginger, stirring constantly for 30 seconds until fragrant but not brown.
  • Add zucchini and summer squash, stir-frying for 2 minutes. Next, add bell peppers and continue stir-frying for another 1-2 minutes.
  • Add corn kernels and cherry tomatoes, cooking for just 1 minute. Toss gently to avoid crushing the tomatoes.
  • Pour your sauce mixture over the vegetables and toss to coat evenly. Add green onions and toss for 30 seconds more.
  • Remove from heat and garnish with fresh basil or cilantro leaves.

Notes

For protein, add 8 ounces of tofu, shrimp, or thinly sliced chicken.
Store leftovers in an airtight container for up to 3 days. Freezing is not recommended, as the vegetables will lose their crisp texture.
Avoid overcrowding the pan; work in batches if needed to prevent vegetables from steaming instead of stir-frying.

Nutrition

Calories: 165kcal | Carbohydrates: 22g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Sodium: 380mg | Potassium: 460mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1125IU | Vitamin C: 162mg | Calcium: 50mg | Iron: 1.5mg
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