Easy Vegan Stir Fry with Tahini-Based Sauce

This vegan stir-fry recipe pairs a colorful medley of fresh vegetables with a sweet and savory homemade tahini-based stir-fry sauce to create an easy and nutritious weeknight meal bursting with flavor. Ready in under 30 minutes and can even be prepared in advance! This recipe is also gluten-free, soy-free and nut-free.

A few weeks ago I was going through the fridge and quickly realized I needed a way to use up quite a few veggies in my fridge before they'd go bad. It was just one of those busy weeks and I hadn't had a chance to cook a lot of the broccoli, mushrooms and bell peppers and I definitely didn't want to throw them out!

The beauty of this veggie stir fry recipe is just how flexible it can be in terms of the ingredients. Simply grab whatever vegetables are sitting in the fridge and throw them into a wok or large skillet for a quick and easy delicious dish the whole family will love!

What is Stir Fry?

Stir fry is a Chinese cooking technique that uses a tiny bit of hot oil to fry up a variety of ingredients that are all tossed together. The cooking is typically done using a wok (a deep pan with a round bottom) but it can also be done using a pan.

I love stir fry because you don't have to run to the grocery store to grab a certain vegetable last minute. As long as you have the noodles, some veggies and the sauce ingredients, you are good to go!

Why You'll This Love Vegan Stir Fry Recipe

• Quick and easy: The entire dish comes together in under 30 minutes, including the homemade sauce!
• Kid-friendly: My kids love the sweetness of the stir fry sauce and the texture of the noodles to the point where it doesn't even matter that the dish is full of nutrient-rich vegetables.
• Nutritious: This healthy dinner is loaded with veggies and also provides plant-based protein from the tahini and soba (buckwheat) noodles!
• Make ahead: This is a great meal prep dish. You can cut the vegetables and prepare the sauce ahead of time (a day or two in advance) so when you're ready to cook it'll save even more time.
• Great for leftovers: Every time I make this dish I am gifting myself an amazing lunch for the next two days!

Ingredients

The staples of a good vegan stir fry are noodles, vegetables and homemade stir fry sauce (discussed more below). Which noodles and vegetables to use are totally up to you, but here is my tried and true combination:

• Soba noodles: Also referred to as buckwheat noodles, these are a naturally gluten-free grain substitute. They are filled with fiber and protein while also being low in fat and cholesterol. I usually go for noodles made from 100% buckwheat flour instead of a blend of flours. Learn more about buckwheat in this article I wrote for the Washington Post.
• Olive oil: Stir fries don't require a ton of oil but some is necessary to get the vegetables to crisp.
• Broccoli: Broccoli florets absorb the flavors really well. Broccoli is also high in folate and immune-boosting vitamin C and is a good source of dietary fiber and potassium. When selecting your broccoli, look for odorless broccoli heads that have tight florets that are bluish-green in color. Avoid heads that have mush spots or pale coloring!
• Sugar snap peas (or use snow peas): Sugar snap peas are high in vitamin C as well as fiber. Choose peas that are a bright green color all around the outer shell. They should be firm and free from blemishes.
• Mushrooms: Mushrooms add a savory or meaty taste and are high in dietary fiber and riboflavin. I love to use shiitake mushrooms here.
• Bell peppers: I love using both red bell pepper and yellow bell pepper. Not only do they add a pop of color and sweetness, but they also contain beta carotene. Select bell peppers that are brightly colored and firm with tight skin.
• Red onion: I typically use red onions for their color and to add a little sharpness. White onions are a little sharper than red and work great as well. Onions are a good source of fiber and an excellent source of vitamin C.
• Carrots: Carrots give a vibrant orange color that I love for this dish. They are low in calories and high in beta-carotene which your body turns into vitamin A.
• Salt: Even just a tiny bit of salt helps bring out all the flavors of this dish!

Other Ingredients to Substitute or Add

There are endless combinations of ingredients you can use, so feel free to mix it up and use what you love to eat!

Vegetables: Cauliflower, zucchini, squash, green beans, green onions and garlic each offer their own flavors and textures that work wonderfully in this vegan stir fry. I oftentimes throw in roasted garlic if I have some leftover in the fridge. For a more traditional stir fry add baby corn, bok choy and water chestnuts as well!

Noodles or grains: Soba noodles aren't the only noodles that work in this vegan noodle stir fry. Rice noodles, quinoa, brown rice, Lebanese rice or coconut rice are all good options as well! Traditional stir fries use ramen noodles, which generally are not gluten-free but certainly can be used in this dish if desired.

Added plant-based protein: Chickpeas help make this dish more filling, but if you have the time turn them into "croutons" for some added crunch! Almonds or cashews also add another element to this dish while boosting up its overall plant-based protein. Crispy tofu is also a popular option.

Homemade Stir Fry Sauce Ingredients

The magic of this dish is in the stir fry sauce. Featuring tahini, toasted sesame oil, ginger and maple syrup, it is an addictive, thick, sweet and savory delicious sauce that both kids and adults love. Plus, it is completely gluten-free, nut-free, soy-free and refined sugar-free!

• Tahini: Choose a tahini that is runny. I personally love Soom tahini (not sponsored).
• Toasted sesame oil: This oil has a deep, rich and nutty flavor.
• Toasted white sesame seeds: Toasting amplifies the flavor and provides added texture and nutrients. You can buy toasted sesame seeds at the store or can toast raw seeds at home.
• Maple syrup: This adds a touch of sweetness to offset all the savory flavors and balance the acidity of the limes. Using maple syrup instead of brown sugar keeps the sauce refined sugar-free.
• Lime juice: Lime juice adds a fresh, zesty and tangy flavor. It provides just enough tang that the use of rice vinegar is not necessary.
• Garlic powder: The garlic adds depth to the flavor. You can also use a clove of fresh garlic instead of powder.
• Ground ginger: Fresh ginger adds a spicy bite and is naturally sweet. You could use freshly. grated ginger as well.
• Salt: As in any dish, salt helps bring out the flavors.

Note regarding soy sauce: Traditional stir-fry recipes use soy sauce. I am allergic to soy so I make up for this ingredient with other flavors. However, if you enjoy soy sauce and wish to add it, I would recommend starting with 1 tablespoon of low-sodium soy sauce and adding it directly to the veggies.

Recipe Tips

Add the sauce at the end! A common mistake people make is to add the sauce to the veggies while cooking, which prevents the veggies from crisping up as nicely. Adding the sauce at the end helps maintain the desired texture of the vegetables.

Slice the vegetables into similar sizes. The thicker the slice, the longer the vegetable will take to cook. Make sure that they are cut as evenly as possible to prevent overcooking some or undercooking others.

Cook the vegetables in stages if desired. Vegetables like mushrooms, onions and carrots take a little longer to cook than bell peppers, broccoli and snap peas, so feel free to start sautéing the ones requiring more time a few minutes earlier to help caramelize them more. This is not necessary though, as the simplicity of this dish is in throwing them all in at once!

Avoid using frozen vegetables. This is not to say frozen vegetables won't work, but they do contain more water and will tend to get soggy. If using frozen vegetables, make sure to thaw them out and dry them as much as possible with a cloth or paper towel before adding to the stir fry.

Don't overcrowd the pan. A wok works well for this dish because it is so large. If the vegetables are piled on top of each other and not ever touching the bottom of the pan, they will get soggy. A large skillet is a good option if you do not have a wok.

Prepare in advance to save time! Slice the vegetables and whisk together the stir fry sauce ahead of time, then store them in the fridge until ready to cook. When it's time for dinner just throw the veggies in the wok and start cooking the noodles for an easy weeknight meal!

Serving Suggestions

Serve vegan stir fry over soba noodles, rice or quinoa and garnish with toasted sesame seeds and green onions. You could also add crispy chickpeas for added crunch or fresh herbs such as basil or cilantro for some added flavor.

A great appetizer to serve with this dish is vegan summer rolls as they use the same sauce!

Storage and Reheating

Store leftovers in an airtight container for up to 5 days in the fridge. Reheat over medium heat in a wok or pan until warm. You can microwave leftovers for convenience, but the veggies will lose some of their crispiness and become a little soggy.

More Easy Vegan Dinners Using Fresh Vegetables

There are endless ways to use fresh vegetables! Try them in these recipes:

• Buckwheat soba noodle salad
• Homemade sushi
• Roasted vegetable quinoa bowl
• Black bean fajitas or veggie black bean tacos
• One-pan veggie shawarma

Print

• Vegetables
• Gluten-Free
• Nut-Free
• Refined Sugar-Free
• Vegan
• One-Pot
• Stovetop
• Easy
• Kid-Friendly