Healthy Stir Fry Veggies Recipe
A healthy stir fry veggies recipe has corns, and pineapple in addition to steamed veggies, coated in a sauce. These rainbow stir fry veggies are delicious served either alone or side dish.
Table of Contents
About the Recipe
This stir fry veggies recipe is a quick and easy option when you are in the mood for healthy and light food.
Why did I call it a healthy recipe?
This is a healthy recipe because I prefered steam as a mode of cooking vegetables in this recipe. We all know that steam is the best cooking method, as it retains all the nutrients and flavour of the food.
Therefore, one gets the complete nutrition of all the veggies without compromise on the flavour.
To make it more tempting, I also added corns and pineapple. Corns provide crunchiness, whereas pineapple gives a sweet and sour unique flavour to the veggies.
Whether these stir fry veggies serve alone or as a side dish, everybody will love this healthy recipe.
So let’s get started with this healthy stir fry veggies recipe in depth.
Healthy Stir Fry Veggies Recipe Ingredients
To make rainbow stir fry veggies, you need the following items:
Cauliflower: 1/4 – each floret cut into 2-3 pieces.
Carrot:1- Peeled and chopped into thin 1 inch long slices.
Bell Peper: 2- 1 red and 1 yellow -cut into thin and long slices.
Corns: 1 cup – Frozen corn kernels.
Pineapple: 1/2 cup Canned.
Oil: 1 tablesoon.
Salt: 1 tablespoon.
Tomato ketchup: 1 teaspoon (optional).
Soy-Sauce: 2 teaspoon.
You are free to choose veggies of your choice.
Learn How to Make Stir Fry Veggies
Watch the video to learn detailed steps for making this healthy stir fry veggies recipe:
Step -1 Cook veggies
Chop the veggies into long thin slices.
Steam cauliflower and carrot for 15 minutes. Add both red and yellow bell peppers to the steamer and steam for 5 more minutes. Remove from the steamer and cool vegetables.
Bell pepper takes very little time to cook, so I added in the last only for 5 minutes. The total time to steam the veggies is 15 minutes.
Chop Vegetables 
Steam Vegetables
Step-2 Stir fry veggeis in the sauce
Pour a tablespoon of oil followed by steamed veggies into a medium-hot skillet. Stir in salt and pepper. Saute for 2 minutes.
Add corns and pineapple, saute for a minute and finally, saute in a tomato-soy sauce for 2-3 minutes.
Salt & pepper to the veggies 
Corns & pineapple 
Tomato-soy Sauce
And that is it!
Your healthy stir fry veggies recipe is ready!
Enjoy these rainbow stir fry veggies!
What to Serve with Stir Fry Veggies?
- Stir fry veggeis can be enjoyed as such.
- You can also serve it over steamed white rice or noodles.
- It also tastes yum when served with chicken drumsticks.
Leftover Advice
I would recommend consuming these stir fry veggies the same day you prepare them.
Anyway, got leftovers? No worries, you may try these options:
- While making noodles, pasta, add these stir fry veggeis veggies in the last and believe me, these will taste better than their original versions.
- Blend them and use them as stuffing for a grilled sandwich, parathas. To enhance the taste, try adding grated mozzarella also.
- Make scrambled egg veggies by just adding beaten eggs to it. Cook it for 2-3 minutes, and you are ready with one more new recipe.
Some Tips
- Do not overcook veggies. Cook till they do not have a raw bite to them and still vibrant.
- Chopping into thin slices will reduce the cooking time.
- You may substitute pineapple with any other fruit.
- Tomato ketchup is optional. Skip it if you don’t like its flavour.
- For more flavour, you can add chopped onions and garlic while stir-frying the veggies.
- Serve immediately as the veggies turned to be soggy later on because of the sauce.
Before you go …..………………………………………………
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Recipe Card
Healthy Stir Fry Veggies Recipe
Equipment
- Pan/Skillet/Wok
- steamer
Ingredients
- 1/4 cauliflower
- 1 carrot
- 1 bell pepper red
- 1 bell pepper yellow
- 1 cup frozen corn kernels
- 1/2 cup canned pineapple
- 1 tbsp oil
- 1 tbsp salt
- 1 tsp pepper
- 1 tsp tomato ketchup
- 2 tsp soy sauce
Instructions
Chop the Veggies
- After thorough washing and rinsing, chop the vegetables into long thin slices except for cauliflower.
Steam the veggies
- Using a steamer, steam cauliflower and carrot for 10 minutes, add bell peppers and steam for 5 minutes more.
- After 15 minutes, remove veggies from the steamer and cool it slightly.
Stir Fry Veggies
- Pour in oil into a pan, add steamed veggies, salt and pepper to it.
- Saute for 2 minutes, stir in corns and pineapple and stir fry.
- Pour in tomato ketchup and soy sauce.
- Simmer stir fry for 2-3 minutes.
- Healthy stir veggies are ready to serve.
Video
Notes
- Do not overcook veggies. Cook till they do not have a raw bite to them and still vibrant.
- Chopping into thin slices will reduce the cooking time.
- You may substitute pineapple with any other fruit.
- Tomato ketchup is optional. Skip it if you don’t like its flavour.
- For more flavour, you can add chopped onions and garlic while stir-frying the veggies.
- Serve immediately as the veggies turned to be soggy later on because of THE sauce.
This is so hearty. I love the beautiful colors of the vegetables. All the flavor and low in calories count me in.
Thank you so much!
Great recipe! I love that is super easy to make and so healthy for you. Thank you for sharing.
Thank you so much!
Interesting recipe and very useful tips. I will definitely replace the pineapple 😀 Thanks for this 😀
Thank you!
YUM! I never thought to add pineapple to a stirfry….i will next time I make it!
Gregory, I am sure you will like it!