Soy-Free Stir-Fried Vegetables with Mushrooms

Delight in the vibrant flavors of this Soy-Free Stir-Fried Vegetables with Mushrooms recipe, a quick and healthy dish perfect for weeknight dinners or meal prep. Bursting with colorful zucchini, carrots, broccoli, red bell peppers, and earthy mushrooms, this dish is infused with the zing of fresh garlic and ginger for a warm, aromatic base. A light, umami-packed sauce made with coconut aminos, rice vinegar, and a touch of sweetness (easily vegan-friendly) ties it all together without relying on soy, making it a flavorful alternative for soy-sensitive eaters. Ready in under 30 minutes, this versatile recipe can be enjoyed as a nutrient-packed side dish or served over rice or noodles for a satisfying main course. Perfect for vegan, gluten-free, and allergen-conscious diners, this dish keeps everyone around the table happy!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 2 medium, sliced into half-moons Zucchini
• 2 medium, julienned or thinly sliced Carrots
• 2 cups Broccoli florets
• 1.5 cups, sliced Button mushrooms
• 1 large, sliced into strips Red bell pepper
• 3 stalks, thinly sliced Green onions
• 3 cloves, minced Garlic
• 1 tablespoon, minced Fresh ginger
• 2 tablespoons Avocado oil
• 3 tablespoons Coconut aminos
• 2 teaspoons Rice vinegar
• 1 teaspoon Honey or maple syrup (for vegan option)
• 1 teaspoon Sesame oil
• 1 teaspoon, mixed with 1 tablespoon water Cornstarch
• 0.5 teaspoon (to taste) Salt
• 0.25 teaspoon (to taste) Black pepper

Directions

Step 1

Prepare all the vegetables: slice zucchini into half-moons, julienne the carrots, cut broccoli into small florets, slice button mushrooms, and slice the red bell pepper into strips. Thinly slice the green onions, and mince the garlic and ginger.

Step 2

In a small bowl, whisk together the coconut aminos, rice vinegar, honey or maple syrup, sesame oil, and the cornstarch slurry. Set this sauce aside.

Step 3

Heat a large non-stick or wok-style skillet over medium-high heat. Once hot, add the avocado oil.

Step 4

Add the garlic and ginger to the hot oil and sauté for 30 seconds, until fragrant.

Step 5

Toss the mushrooms into the skillet first and cook for 2 minutes, stirring frequently, as they tend to release moisture.

Step 6

Add the carrots, broccoli, and red bell peppers to the skillet. Stir-fry for 3 minutes, letting the vegetables retain some crunch.

Step 7

Stir in the zucchini slices. Cook for an additional 2 minutes, stirring often to ensure even cooking.

Step 8

Season with salt and black pepper, adjusting to taste.

Step 9

Pour the prepared soy-free sauce over the vegetables and stir well to coat everything evenly. Cook for 1-2 minutes, allowing the sauce to thicken slightly.

Step 10

Remove the skillet from heat and garnish with the sliced green onions.

Step 11

Serve immediately as a side dish or over rice or noodles for a complete meal. Enjoy!

Nutrition Facts

Serving size	(1130.3g)

Amount per serving	% Daily Value*
Calories	777.2

Total Fat 43.4g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 6.3g
Cholesterol 0mg	0%
Sodium 5884.6mg	0%
Total Carbohydrate 87.2g	0%
Dietary Fiber 17.1g	0%
Total Sugars 59.0g
Protein 18.0g	0%

Vitamin D 0IU	0%
Calcium 252.4mg	0%
Iron 5.3mg	0%
Potassium 2120.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 48.1%

Protein: 8.9%

Carbs: 43.0%