This vibrant and nutritious stir-fried vegetable medley is a celebration of color, flavor, and wholesome ingredients. Featuring broccoli, cauliflower, carrots, peppers, string beans, red beans, and a garlic-soy glaze, this dish is perfect for a quick weekday meal or a hearty vegetarian side. The beauty of this recipe lies in its simplicity and adaptability—each vegetable is cooked just right to preserve its texture and nutrients, while the savory-sweet garlic soy sauce ties everything together beautifully. Whether you’re a long-time veggie lover or just exploring meatless dishes, this recipe promises satisfaction in every bite.
Cooking Time
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Preparation Time: 15 minutes
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Cooking Time: 15 minutes
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Total Time: 30 minutes
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Servings: 4 portions
Ingredients
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2 tablespoons vegetable oil
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1 onion, thinly sliced
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1 red bell pepper, sliced
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2 carrots, julienned
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1 tablespoon butter
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3 garlic cloves, minced
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1 cup broccoli florets
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1 cup cauliflower florets
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1 cup string beans (trimmed and halved)
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1/2 cup red beans (cooked or canned, drained)
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3 tablespoons soy sauce
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Salt to taste
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Black pepper to taste
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2 green onions, chopped (for garnish)
Step-by-Step Cooking Directions
1. Heat the Oil
In a large wok or deep skillet, heat 2 tablespoons of vegetable oil over medium-high heat.
2. Sauté the Onion
Add the sliced onion and stir-fry for about 2 minutes until slightly softened.
3. Add the Red Bell Pepper
Toss in the red pepper slices and cook for another 2–3 minutes, allowing them to release their natural sweetness.
4. Add the Carrots
Add the julienned carrots to the pan and cook for 2 minutes, stirring frequently to avoid sticking.
5. Season and Add Butter
Sprinkle a pinch of salt and add 1 tablespoon of butter to enhance the richness of the dish.
6. Add Garlic
Stir in the minced garlic and cook for 30 seconds, just until fragrant. Be careful not to burn it.
7. Add Cruciferous Vegetables
Toss in the broccoli and cauliflower florets and continue cooking for 3–4 minutes, allowing them to remain slightly crisp.
8. Add String Beans and Beans
Add the trimmed string beans and cooked red beans. Stir everything well to combine.
9. Add Soy Sauce and Black Pepper
Pour in the soy sauce and season with black pepper. Stir-fry for another 2–3 minutes until all vegetables are evenly coated and heated through.
10. Garnish and Serve
Turn off the heat and sprinkle chopped green onions over the top. Serve hot with rice, noodles, or as a side dish.
Nutritional Information (Per Serving)
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Calories: 210
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Protein: 6g
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Carbohydrates: 28g
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Fat: 9g
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Fiber: 8g
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Sugar: 9g
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Sodium: 620mg
The Origins and Popularity of the Recipe
Stir-frying is a centuries-old cooking technique rooted in Chinese cuisine, where high heat and quick cooking help preserve the integrity of ingredients. Over time, it has evolved globally to accommodate various vegetables, sauces, and flavor profiles. The use of soy sauce and garlic is classic, but incorporating Western vegetables like cauliflower and string beans shows the dish’s modern fusion adaptability. This particular mix of ingredients has become especially popular among those following plant-based, clean-eating, or gluten-free lifestyles.
Reasons Why You’ll Love the Recipe
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Quick and easy: Done in under 30 minutes with minimal cleanup.
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Packed with nutrients: A rainbow of vegetables provides a broad spectrum of vitamins and fiber.
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Versatile: Works as a main dish, side, or filling for wraps and rice bowls.
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Vegan and vegetarian friendly: Naturally plant-based and dairy-light.
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Crowd-pleaser: Great for potlucks, weeknight dinners, and meal prepping.
Health Benefits
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Broccoli & Cauliflower: High in vitamin C, fiber, and antioxidants that support immune and digestive health.
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Garlic: Contains allicin, known for antibacterial and heart-health benefits.
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Carrots & Red Peppers: Loaded with beta-carotene and vitamin A for healthy skin and vision.
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Red Beans: A good source of plant protein and folate.
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String Beans: Rich in vitamins A, C, and K, plus a natural anti-inflammatory.
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Olive oil and butter (in moderation): Add healthy fats for better vitamin absorption.
Serving Suggestions
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Serve with steamed jasmine or brown rice for a complete meal.
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Toss with noodles or soba for a quick Asian-inspired dinner.
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Use as a side for grilled fish or tofu.
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Top with toasted sesame seeds or chopped peanuts for crunch.
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Wrap in lettuce leaves or flatbread for a low-carb lunch.
Common Mistakes to Avoid
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Overcooking the vegetables: Stir-fry quickly to keep texture and nutrients.
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Using too little oil: You need enough to evenly coat the vegetables but not make them soggy.
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Not prepping ahead: Stir-frying is fast-paced, so have everything chopped and ready before you begin.
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Adding soy sauce too early: Wait until the end to avoid soggy veggies and ensure flavor stays sharp.
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Skipping the garlic: Garlic is key to the aroma and savory depth—don’t leave it out.
Pairing Recommendations
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Main courses: Grilled tofu, baked salmon, or chicken teriyaki.
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Grains: Coconut rice, wild rice blend, or quinoa.
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Drinks: Iced green tea, cucumber lemonade, or a light white wine like Sauvignon Blanc.
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Condiments: Chili crisp, hoisin sauce, or a splash of rice vinegar on top.
Cooking Tips
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For extra flavor, add a dash of sesame oil at the end.
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To make it spicy, stir in chili flakes or fresh minced chili.
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If using canned beans, rinse thoroughly to remove excess salt.
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For easier cleanup, use a non-stick wok or deep skillet.
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Add tofu cubes or tempeh if you’d like more protein.
Similar Recipes to Try
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Thai Basil Stir-Fried Vegetables
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Teriyaki Vegetable Rice Bowl
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Garlic Green Beans with Mushrooms
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Sweet Chili Tofu with Mixed Veggies
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Cauliflower and Broccoli Stir-Fry in Hoisin Sauce
Variations to Try
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Add protein: Include shrimp, tofu, or chicken for a heartier dish.
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Try other vegetables: Zucchini, baby corn, snap peas, or kale are great additions.
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Gluten-free: Use tamari instead of soy sauce.
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Low-sodium: Choose low-sodium soy sauce and skip extra salt.
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Asian fusion: Add a tablespoon of oyster sauce or hoisin for a richer umami punch.
Ingredient Spotlight: Garlic
Garlic has been used for thousands of years not only as a flavor booster but also for its medicinal properties. Rich in sulfur compounds like allicin, garlic is known for reducing inflammation, supporting cardiovascular health, and boosting immunity. In stir-fries, garlic is often added at the oil-heating stage to infuse the dish with aromatic depth that complements bold ingredients like soy sauce and onions.
Conclusion
This stir-fried mixed vegetable medley with garlic soy glaze is more than just a quick weekday recipe—it’s a celebration of natural flavors and textures that brings vibrancy and nutrition to your table. With its enticing aroma, colorful presentation, and satisfying taste, it’s the perfect example of how vegetables can be both nourishing and indulgent. Whether served solo or as part of a larger meal, this dish will quickly become a favorite in your weekly rotation.
10 Comprehensive FAQ Section
1. Can I make this recipe in advance?
Yes, you can cook it and store it in the fridge for up to 3 days. Reheat gently in a pan or microwave.
2. Can I freeze stir-fried vegetables?
It’s not ideal as they may turn mushy. It’s best eaten fresh or refrigerated for short-term storage.
3. What kind of soy sauce should I use?
Regular soy sauce is fine, but you can use low-sodium or dark soy for deeper flavor.
4. Can I make this without garlic?
Yes, but garlic adds essential flavor. Try shallots or leeks as alternatives.
5. How do I keep the veggies crisp?
High heat and quick cooking time are key. Don’t overcrowd the pan and stir constantly.
6. Are red beans required?
No, they’re optional. You can skip them or swap with chickpeas, black beans, or tofu.
7. Is this recipe spicy?
Not by default. Add chili flakes or sriracha if you want heat.
8. What if I don’t have soy sauce?
Try coconut aminos, tamari, or a mix of balsamic vinegar and salt as a substitute.
9. Can I add noodles to this dish?
Absolutely. Toss in cooked noodles at the end for a lo mein-style meal.
10. What’s the best way to prep vegetables for stir-frying?
Cut all vegetables uniformly so they cook evenly. Have them ready before turning on the stove.