This healthy vegetable stir-fry is a colorful, easy side dish made with fresh vegetables, sweet corn, and juicy pineapple. The vegetables are lightly steamed before being tossed in a hot pan with a simple savory sauce, so they stay tender, colorful, and slightly crisp.
Love colorful vegetables? Try vibrant fruit nut & vegetable salad for another delicious way to enjoy fresh produce!
🔍 Quick Look: Veggie Stir Fry
- ⏱️ Total Time: 25 minutes
- 🍳 Servings: 3
- 📊 Calories: ~149kcal per serving
- ⭐ Difficulty: Easy
- 📌Highlight: The pineapple adds a delicious sweet-and-tangy flavor that makes this vegetable stir-fry a little different from the usual version
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Why You'll Love This Vegetable Stir-Fry
Easy to make: The vegetables are steamed first, then quickly stir-fried.
Colorful and flavorful: A combination of cauliflower, carrot, and bell peppers makes this dish vibrant and appealing.
Sweet and savory: Pineapple and corn add natural sweetness, while soy sauce gives the vegetables a savory flavor.
Light and filling: It's a simple way to add more vegetables to your meal.
Versatile: Use your favorite vegetables or swap ingredients based on what you have available.
Great for busy days: Most of the preparation can be done in advance.
In this stir‑fry recipe, fresh vegetables are gently steamed before being tossed together with sweet corn and pineapple. The sweet corn adds a pleasant bite, while pineapple brings a delicious sweet and tangy flavor to the dish. The colorful mix makes it as appealing to look at as it is to eat.
Serve it as a refreshing, fuss‑free meal alongside a cooling mint‑based drinks such as mint watermelon cooler, strawberry mint cooler, or lemon mint tea.
Ingredients
To make a rainbow stir-fry vegetable platter, you need the following vegetables:
Cut cauliflower into small florets so it cooks evenly. Slice carrot thinly to help it cook quickly. Red and yellow bell peppers add beautiful color, sweetness, and a little crunch.
Frozen sweet corn adds a touch of natural sweetness and a juicy texture to the stir-fry. If you enjoy sweet corn, you might also like 3C Soup for a vegetarian option or Chicken Sweetcorn Pasta Salad for an additional source of protein.
Who doesn't love pineapple? Canned pineapple works beautifully in this stir-fry, adding a delicious sweet-and-tangy flavor. You can also try pineapple raita and pineapple cucumber salad for more delicious ways to enjoy pineapple.
Tomato ketchup +soy sauce add extra flavor, just like in my chicken drumsticks recipe.
How to make low-carb Veggie stir-fry?
Wash the vegetables thoroughly. Cut the carrot and bell peppers into thin strips. Cut the cauliflower into small, bite-sized florets. Keeping the vegetables relatively similar in size helps them cook more evenly.
Place the cauliflower and carrot in a steamer and steam for about 10 minutes, or until they are just tender. Add the sliced bell peppers and steam for another 5 minutes. They should be tender but still have a little bite. Remove the vegetables from the steamer and let them cool slightly.
Heat the oil in a large skillet or pan over medium-high heat. Add the steamed vegetables and season lightly with salt and black pepper. Stir-fry for about 2 minutes.
Add the frozen sweet corn and cook for about 1 minute. Add the drained pineapple pieces and gently toss everything together.
Pour in the soy sauce and tomato ketchup. Toss everything together and cook for another 2-3 minutes, allowing the sauce to coat the vegetables.
A colorful vegetable stir-fry is ready to serve! Enjoy it warm as a healthy and delicious side dish or light meal.
Serving Suggestions
For a quick meal, serve the stir-fried vegetables over
- Steamed rice
- Cumin rice
- Fried rice
- Schezwan Maggi or chicken chowmein masala noodles.
- Chicken tikka or roasted chicken.
- Tofu, paneer, or quinoa paneer bowl.
- Garlic butter prawns.
- Soups such as green vegetable soup or butternut tomato soup.
Leftover Advice
These fresh vegetable stir-fry tastes best when enjoyed on the same day. But if you have leftovers, don't worry! Here are a few delicious ways to use them:
- Add to pasta: Toss the leftover stir-fried vegetables into your pasta during the final few minutes of cooking. They add great flavor and texture.
- Make a sandwich or paratha: Blend the vegetables and use them as a filling for a grilled sandwich or paratha. Add some grated mozzarella for extra flavor.
- Make veggie scrambled eggs: Add beaten eggs to the leftover vegetables and cook for 2-3 minutes, stirring gently. You'll have a quick and tasty new dish!
Tips
Don't overcook the vegetables. They should be tender but retain some texture and color.
Slice the vegetables thinly. This helps them cook faster and more evenly.
Drain the pineapple well. Excess liquid can make the stir-fry watery.
Go easy on the salt. Soy sauce is already salty, so taste before adding additional salt.
Use a large pan. Overcrowding the pan can cause the vegetables to steam instead of stir-fry.
Serve immediately. The vegetables have the best texture when served hot and fresh.
Beverages to try with Stir-fries
Try these recipes to pair with stir-fry vegetables:
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🧾Recipe
Healthy Vegetable Stir-Fry with Pineapple
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Equipment
- pan
- steamer
Ingredients
- ¼ cauliflower
- 1 carrot
- 1 bell pepper red
- 1 bell pepper yellow
- 1 cup frozen corn kernels
- ¼ cup canned pineapple
- 1 tablespoon oil
- 1 tablespoon salt
- 1 teaspoon pepper
- 1 teaspoon tomato ketchup
- 2 teaspoon 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 them slightly.
Stir Fry Veggies
- Pour in oil into a pan, add steamed veggies. Add salt and pepper to them.
- Saute for 2 minutes, stir in corns stir fry and add pineapple slices.
- Pour in tomato ketchup and soy sauce. Simmer stir fry for 2-3 minutes.
- Healthy low-calorie stir veggies are ready to serve.
Video
Notes
- Avoid overcooking vegetables.
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Nutrition
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Gregory Halpen says
YUM! I never thought to add pineapple to a stirfry....i will next time I make it!
Abhi says
Gregory, I am sure you will like it!
Lifeofandra says
Interesting recipe and very useful tips. I will definitely replace the pineapple 😀 Thanks for this 😀
Abhi says
Thank you!
Giangi Townsend says
Great recipe! I love that is super easy to make and so healthy for you. Thank you for sharing.
Abhi says
Thank you so much!
Gabriela says
This is so hearty. I love the beautiful colors of the vegetables. All the flavor and low in calories count me in.
Abhi says
Thank you so much!