Lost in Food

  • Recipe Index
  • Ultimate Guides
  • About
  • Contact
  • VA Services
menu icon
go to homepage
  • Recipe Index
  • Ultimate Guides
  • About
  • Contact
  • VA Services
search icon
Homepage link
  • Recipe Index
  • Ultimate Guides
  • About
  • Contact
  • VA Services
×
Home » Vegetable

Healthy Vegetable Stir Fry

Modified: Mar 31, 2025 by Lesley · Published: Feb 23, 2021 · This post may contain affiliate links · 8 Comments

Jump to Recipe

This healthy vegetable stir fry is quick to prepare and cook, making it an ideal easy mid-week dinner. Stir frying is one of the tastiest methods of cooking vegetables, adapt to taste using the veggies you like to eat.

So what is the secret to a good stir fry? For me it's getting the wok or pan searing hot, then cooking the veggies fast so they retain all their flavour as well as texture and crunch.

I like these stir fried noodles as they are quite a dry noodle, there's no sauce in this recipe. The flavouring is not overpowering, so the vegetables really shine through.

When stir fried I find that there is not a vegetable that my family will not eat (with the exception of mushrooms which I just can't get my kids to eat)! It's a great way of packing vegetables into our diets.

Table of Contents

Toggle
  • Why you'll love this recipe
  • Recipe ingredients
  • How to make healthy vegetable stir fry
  • Recipe variations
  • Serving suggestions
  • Useful hints and tips
  • FAQs
  • Pin the recipe
  • Additional recipe suggestions
  • Healthy Vegetable Stir Fry with Noodles.
    • Equipment
    • Ingredients
      • Garnish:
    • Instructions
    • Notes

Why you'll love this recipe

  • Packed with a rainbow of veggies this healthy stir fry is low in fat and full of fibre and a variety of vitamins and minerals.
  • No excessive salt, refined sugar, or unnecessary additives in this stir fry, making it a healthy option to a takeaway.
  • A great way towards your 5-a-day and an easy meat free meal to add into your family meal plan.
  • A versatile recipe feel free to use any variety and combination of veggies that you enjoy eating.

Recipe ingredients

ingredients for a vegetable noodle stir fry
  • Noodles - I've used medium egg noodles, but you can use any variety of noodle in this recipe.
  • Oil - I like to use sunflower oil when stir frying as it has a light flavour. I also light to add sesame oil right at the end of the cook as it adds a lovely flavour to the stir fry.
  • Vegetables - I've used broccoli, onion, mange tout, baby sweetcorn and red pepper, but you can use any variety of veggies.
  • Aromatics - I flavour the stir fry with fresh garlic, root ginger and red chilli for a bit of heat.
  • Curry powder - I have used medium Madras curry powder in this stir fry. I prefer using curry powder to a paste in this instance, as I want the noodles and vegetables to be dry, rather than a stir fry with sauce.
  • Soy sauce - I use light soy sauce to season the stir fry.

How to make healthy vegetable stir fry

adding sesame oil to cooked noodles so they don't stick together
  • Start by putting the kettle on to boil and once boiling, fill 2 saucepans with salted boiling water.
  • Place the noodles in one of the pans of boiling water and cook as per the instructions on the packet. Remove the noodles one minute before the end of the cook time as you will be cooking for a further minute in the stir fry. [So if instructions say cook for 5 minutes, only cook for 4]. Drain and set aside the noodles.

TOP TIP: I like to toss a little sesame oil through the noodles while they sit, this adds flavour and also stops the noodles sticking together.

adding broccoli to a pan of boiling water
  • Meanwhile cut the broccoli into florets and place into the remaining saucepan of boiling water.
  • Boil for 2 minutes then drain and plunge into ice cold water to stop the broccoli from cooking any further. Set aside.
Stir Frying peppers, onions and garlic in a hot fry pan.
  • Heat the sunflower oil in a large wok until searing hot. Add the onion, garlic, ginger and chilli and cook quickly for 3 minutes.
  • Add the mange tout, baby sweetcorn and red pepper and cook for a further 2 minutes.
vegetable noodle stir fry
  • Now add in the cooked noodles, along with the curry powder, stirring quickly to combine. Before adding in the broccoli, light soy sauce and sesame oil.
  • Give everything a good toss in the pan to ensure the noodles and broccoli are hot and when ready serve into bowls.
  • Garnish each bowl with some sliced spring onions and a sprinkle of toasted sesame seeds. Serve immediately.

Recipe variations

  • Noodles - this recipe uses egg noodles but if you can substitute with the noodle of your choice.
  • Egg Free/Vegan - if cooking this dish for vegan diners, or anyone with an egg allergy, replace the egg noodles with a wholewheat or rice based noodle, or something similar.
  • Spice - I've used curry powder but substitute with any spice blend. Chinese 5-spice would be the obvious choice in this dish and would work well with the noodles.
  • Vegetables - use any variety of vegetables in this stir fry, try sugar snap peas, green beans, carrots, brussels sprouts, cauliflower, mushrooms, beansprouts, tinned bamboo shoots or water chestnuts.
  • Leafy greens - stir through some pak choy, spinach, kale or chard during the final minute of the cook and allow to wilt.
  • Tofu - if you want to add protein to this stir fry, but still keep it vegetable based, start by stir frying some tofu in the for 5-7 minutes until crispy and golden. Remove from the wok, then stir frying the veggies, then add the tofu back in along with the curry powder and noodles.

Serving suggestions

As is the case with most stir fry, this vegetable stir fry is best served warm, straight from the wok. This is an entire meal in one, so I don't tend to serve it with anything else. If I wanted to add extras I'd keep them simple and vegetable based, like some Stir-fried Pak Choy.

Useful hints and tips

  1. Prepare all the ingredients in advance, before you start cooking as once you start this is a fast cook.
  2. Always blanch the broccoli as it takes longer to cook that a lot of the veggies. blanching it first gives you tender stems.
  3. Add sesame oil at the end of the cook as it adds great flavour. It is only added for flavour and is not suitable for stir frying the vegetables as it has too low a burn temperature.
  4. Always cook stir fry fresh, this is not a great make ahead dish as reheating the vegetables and noodles will only overcook them and nobody wants soggy stir fry!
  5. Containing no dairy this side dish is suitable for dairy free diners.
  6. For egg allergies or vegan diners swap egg noodles for a rice of whole wheat noodle.
  7. Allergy advice: dairy free, soya free and nut free. For comprehensive and detailed allergy advice go to Allergy UK.

FAQs

Can stir fry vegetables be made ahead?

The secret to a good stir fry is cooking it and serving it straight from the wok. However, you can get ahead with the prep. In fact I would say when stir frying you should always prefer your ingredients in advance.

Prepare all the vegetables and pop them in a bowl in the fridge until you are ready to cook. You can also blanch the broccoli in advance, draining it and plunging into iced water to stop it cooking further. Once cooled down, drain away the ice water and set aside until you are ready to stir fry.

The noodles can also be cooked ahead of time. Once cooked, drain and plunged the noodles into cold water to cool. This stops the noodles from cooking any further.

Why blanch broccoli before stir frying?

I like to blanch broccoli before stir frying, as this allows the broccoli to cook properly before being added to the stir fry. This results in florets that are properly cooked with tender stems.

When to add soy sauce to a stir fry?

Soy sauce burns really easily, so I like to add it towards the end of the cook, for the final minute or two before serving. This allows the soy sauce to flavour the vegetables and noodles, without burning.

Pin the recipe

Additional recipe suggestions

If you like this quick and easy recipe then try some of my favourite stir fry dishes:

  • Beef Stir-fry with Blackbean Sauce
  • Pork & Peanut Stir-fry
  • Stir-fried Chicken & Cashew Nut
  • Easy Sweet & Sour Chicken
  • Easy Sweet & Sour Prawns
  • Easy Stir-fried Broccoli
  • Easy Stir-fried Pak Choy
  • Egg Fried Rice

For other great ideas for feeding the family have a look at my Ultimate Guide to Family Dining, which is full of recipes, hint and tips.

A bowl of stir fried vegetables with egg noodles and garnished with spring onion, sliced red chilli and coriander leaf.

Healthy Vegetable Stir Fry with Noodles.

This healthy vegetable stir fry is quick to prepare and cook, making it an ideal easy mid-week dinner. Stir frying is one of the tastiest methods of cooking vegetables, adapt to taste using the veggies you like to eat.
5 from 5 votes
Print Pin SaveSaved!
Prevent your screen from going dark
Prep Time: 15 minutes mins
Cook Time: 10 minutes mins
Total Time: 25 minutes mins
Servings: 4 servings
Calories: 425kcal
Author: Lesley Garden

Equipment

  • Wok or large, high sided frying pan

Ingredients

  • 200 g egg noodles (or similar)
  • 225 g broccoli (cut into florets)
  • 2 tablespoon sunflower oil
  • 1 onion (sliced)
  • 3 cloves garlic (crushed)
  • 5 cm root ginger (grated)
  • 2 red finger chillies (sliced)
  • 75 g mange tout (cut in half)
  • 100 g baby sweetcorn (cut in half)
  • 1 red pepper (cored and sliced)
  • 1 tablespoon curry powder (use mild or medium)
  • 2 tablespoon light soy sauce
  • 2 tablespoon sesame oil

Garnish:

  • 4 sprlng onions (finely sliced)
  • 1 tablespoon sesame seeds (lightly toasted)

Instructions

  • Start by putting the kettle on to boil and once boiling, fill 2 saucepans with salted boiling water.
  • Place the noodles in one of the pans of boiling water and cook as per the instructions on the packet. Remove the noodles one minute before the end of the cook time as you will be cooking for a further minute in the stir fry. [So if instructions say cook for 5 minutes, only cook for 4]. Drain and set aside the noodles.
  • Meanwhile cut the broccoli into florets and place into the remaining saucepan of boiling water. Boil for 2 minutes then drain and plunge into ice cold water to stop the broccoli from cooking any further. Set aside.
  • Heat the sunflower oil in a large wok until searing hot. Add the onion, garlic, ginger and chilli and cook quickly for 3 minutes.
  • Add the mange tout, baby sweetcorn and red pepper and cook for a further 2 minutes.
  • Now add in the cooked noodles, along with the curry powder, stirring quickly to combine. Before adding in the broccoli, light soy sauce and sesame oil.
  • Give everything a good toss in the pan to ensure the noodles and broccoli are hot and when ready serve into bowls. Garnish each bowl with some sliced spring onions and a sprinkle of toasted sesame seeds. Serve immediately.

Notes

The selection of vegetables used in this recipe are purely for guidance. Feel free to add adapt and use the vegetables you enjoy eating.
If cooking this dish for vegan diners, or anyone with an egg allergy, replace the egg noodles with a wheat or rice based noodle or something similar.
If you want to prepare some of this dish ahead of time, you can prepare all the vegetables, and blanch the broccoli before draining it and plunging into iced water to stop it cooking further. Once cooled down, drain and set aside until you are ready.
The noodles can also be cooked, drained and plunged into cold water to cool. Then drain completely. A tip for stopping the noodles from sticking together is to toss the cold noodles in some sesame oil. Leave aside until ready to cook.
Nutrition Facts
Healthy Vegetable Stir Fry with Noodles.
Amount Per Serving
Calories 425 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 3g19%
Cholesterol 42mg14%
Sodium 544mg24%
Potassium 676mg19%
Carbohydrates 56g19%
Fiber 7g29%
Sugar 8g9%
Protein 13g26%
Vitamin A 1913IU38%
Vitamin C 138mg167%
Calcium 104mg10%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

• Please note that the nutrition information provided above is approximate and meant as a guideline only •

Course : Main Course
Cuisine : Asian, Chinese
Keyword : Easy, easy vegetable stir fry, Quick, quick meals, stir fried vegetables, stir fry, vegetarian
Tried this recipe? We'd love to see your photos!Mention @lostinf00d or tag #lostinfood!
Share on Facebook

This recipe has been shared to CookBlogShare, click on the link to find recipes by fellow food bloggers.

More Vegetable

  • A plate with three courgette fritters and a side salad.
    Easy Courgette Fritters with Cheese
  • A white bowl of spring vegetable risotto, topped with a drizzle of basil pesto and garnished with fresh basil leaves, with bowls of dressed watercress salad, and pesto set alongside.
    Easy Spring Vegetable Risotto
  • A soup bowl filled with Scottish yellow split pea soup, served with oatcakes and butter.
    Scottish Yellow Split Pea Soup
  • A bowl of rustic leek and potato soup topped with a garnish of chopped parsley, with a side of buttered toast.
    Healthy Leek & Potato Soup (Without Cream)

Comments

  1. Catherine says

    May 20, 2025 at 8:21 pm

    5 stars
    This was so fresh and tasty, a perfect midweek meal.

    Reply
    • Lesley says

      May 21, 2025 at 2:36 pm

      Thank you Catherine, this is easily one of my favourite healthy quick dinner dishes.

      Reply
  2. Dave says

    April 03, 2025 at 3:38 pm

    5 stars
    What a great fresh tasting recipe. We all loved it.

    Reply
    • Lesley says

      April 08, 2025 at 12:57 pm

      Thank you Dave, I'm glad you enjoyed the stir fry.

      Reply
  3. Chloe Edges says

    February 28, 2021 at 10:15 pm

    5 stars
    This looks delicious, A great simple veg stir fry is a must in any Asian feast!

    Reply
    • Lesley says

      March 01, 2021 at 1:03 pm

      Thank you Chloe, I couldn't agree more, this dish is perfect on any Asian banquet table.

      Reply
  4. Cat says

    February 26, 2021 at 9:01 pm

    5 stars
    So delicious! I love how versatile it is and you can add so many different vegetables!

    Reply
    • Lesley says

      March 01, 2021 at 1:01 pm

      Thank you Cat, this is one of those recipes that you can change up quickly, depending on what you have in the fridge.

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




5 from 5 votes (1 rating without comment)

Hi, I’m Lesley.

I’m the blogger, cook and creator behind Lost in Food.

More about me

Read Lost in Food’s interview with Society Aberdeen

Popular Recipes

  • Ginger & Chilli Biscuits
  • A batch of apple and cinnamon scones set on a wooden board.
    Apple & Cinnamon Scones
  • Salted Caramel & Chocolate Mousse
  • A wooden board topped with slices of sourdough bread, topped with ham and piccalilli with cheese, and a jar of piccalilli set alongside.
    Pam's Piccalilli (from River Cottage)

Recent Recipes

  • An oven proof dish with 2 halves of stuffed red pepper topped with melted cheese and a garnish of sliced spring onion and shredded basil leaves.
    High Protein Stuffed Peppers
  • A bowl of tuna and chickpea salad, with crunchy salad vegetables and garnished with toasted seeds.
    Healthy Chickpea Tuna Salad
  • A plate with 3 Spanish chorizo chicken croquettes and bowls of mayonnaise and chilli sauce set alongside.
    Spanish Chorizo Chicken Croquettes (Croquettas)
  • A wooden board topped with 3 lettuce leaves, laden with sliced lemongrass steak strips, crunchy carrot strips, spring onion, crushed peanuts and coriander leaf with wedges of fresh lime.
    Steak with Lemongrass Marinade
Brilliance in Blogging Finalist Badge Brit Mums

Footer

↑ back to top

About

  • About
  • Privacy Policy

Follow

Contact

  • Contact
  • VA Services

Copyright © 2025 Lost in Food

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.