Best 3 Summer Vegetable Stir Fry Recipes

As summer's bounty of fresh vegetables fills our gardens and markets, it's the perfect time to whip up a delicious and healthy stir-fry. With its vibrant colors, crisp textures, and savory flavors, a summer vegetable stir-fry is a feast for both the eyes and the taste buds. Whether you're a seasoned stir-fry enthusiast or new to the art of wok cooking, this article will guide you through the steps of creating a perfect summer vegetable stir-fry, from selecting the freshest ingredients to mastering the techniques that will yield a dish that is both flavorful and nutritious.

Let's cook with our recipes!

SUMMER VEGETABLE STIR-FRY

Summer Vegetable Stir-Fry image

Provided by Meryl Rothstein

Categories Herb Tomato Stir-Fry Vegetarian Low Cal High Fiber Low Sodium Dinner Mint Basil Eggplant Bell Pepper Squash Zucchini Summer Healthy Low Cholesterol Vegan Tarragon Cilantro Bon Appétit Sugar Conscious Pescatarian Dairy Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher

Yield Makes 4 servings

Number Of Ingredients 10

Ingredients

3 cups mixed tender herbs (such as basil, Thai basil, mint, cilantro, tarragon, and celery leaves), divided
1/2 cup thinly sliced scallions, divided
1 1/2" piece peeled ginger, sliced
1 garlic clove
7 tablespoons vegetable oil, divided
2 tablespoons unseasoned rice vinegar
2 tablespoons sesame seeds
Kosher salt and freshly ground black pepper
2 cups cooked, cooled wheat berries, farro, or brown rice
4 cups chopped mixed summer vegetables (such as bell peppers, eggplant, chiles, zucchini, summer squash, carrots, celery, radishes, and cherry tomatoes)

Steps:

Combine 2 cups herbs, 1/4 cup scallions, ginger, and garlic in a mini-processor. Pulse to chop ingredients. Add 4 tablespoons oil, vinegar, and 1/4 cup water and process until a coarse purée forms. Transfer herb sauce to a bowl and stir in sesame seeds. Season to taste with salt and pepper. DO AHEAD: Herb sauce can be made 2 hours ahead. Cover and chill.
Heat 1 tablespoon oil in large heavy skillet over medium-high heat until oil just begins to smoke. Add remaining 1/4 cup scallions and wheat berries. Stir-fry until wheat berries are golden brown and slightly crunchy, about 3 minutes. Season with salt and pepper. Divide wheat berries among bowls.
Return skillet to medium-high heat and add remaining 2 tablespoons oil. Add vegetables, season with salt and pepper, and stir-fry until brightly colored and crisp-tender, about 4 minutes. Add remaining 1 cup herbs and toss to combine. Divide vegetables over wheat berries. Drizzle with herb sauce.

SUMMER VEGETABLE STIR-FRY WITH COUSCOUS

Summer Vegetable Stir-Fry with Couscous image

Yield Makes 4 servings

Number Of Ingredients 16

Ingredients

2 cups diced peeled eggplant
1 1/2 teaspoons salt
1 1/2 cups water
1 cup couscous
2 1/2 tablespoons canola oil
2 1/2 tablespoons red wine vinegar
1 cup diced peeled carrots
1 cup diced zucchini
1 cup diced yellow crookneck squash
1 cup small broccoli florets
1 cup diced red bell pepper
1/2 cup diced red onion
2 garlic cloves, minced
4 tablespoons chopped fresh basil
2 tablespoons chopped fresh mint
2 tablespoons pine nuts, toasted

Steps:

Toss eggplant and 1 teaspoon salt in medium bowl; let stand 30 minutes. Rinse and drain eggplant. Pat dry.
Bring 1 1/2 cups water and 1/2 teaspoon salt to boil in large saucepan. Stir in couscous. Remove from heat. Cover; let stand 10 minutes. Uncover; fluff with fork.
Whisk 1 1/2 tablespoons oil and vinegar in small bowl. Heat 1 tablespoon oil in wok or large nonstick skillet over medium-high heat. Add eggplant and carrots; stir-fry 3 minutes. Add zucchini and next 5 ingredients; stir-fry until vegetables are crisp-tender, about 2 minutes. Add couscous and vinegar mixture; stir-fry 1 minute. Stir in basil and mint. Season with salt and pepper. Sprinkle with pine nuts.

SUMMER VEGETABLE AND QUINOA STIR-FRY

SUMMER VEGETABLE AND QUINOA STIR-FRY image

Yield 4 servings

Number Of Ingredients 13

Ingredients

Olive oil
1 onion, diced
3-4 cloves garlic, chopped
1 yellow summer squash, sliced
A fistful of slender asparagus or green beans, trimmed, sliced
1 Japanese eggplant (small eggplants are way less bitter), peeled, sliced into bite size pieces
1 bell pepper- red, yellow, orange or green, cored, sliced
2 cups Baby Bella mushrooms, trimmed, sliced
A handful of grape or cherry tomatoes, halved
Sea salt and ground pepper
Herbs, to taste- parsley, basil, thyme, red pepper flakes- whatever you prefer
1 tablespoon balsamic vinegar
Extra virgin olive oil, to taste

Steps:

When the quinoa is almost done, heat a splash of light olive oil in a wok or large skillet over medium heat. Add the onion, stir until translucent. Add the garlic and cook for a minute. Add the remaining vegetables. Season with sea salt, pepper, and herbs. Add the balsamic vinegar. Stir-fry until tender. Scoop the cooked quinoa out of the rice cooker and add it into the wok. Stir to combine with the vegetables. Taste test and add more salt or seasoning if it needs it. Remove from heat. Drizzle with extra virgin olive oil and toss to fluff. Serve immediately; or allow it to cool, then cover and refrigerate it to eat as a salad. before serving it cold, taste test again and adjust seasonings.

Tips:

Prep your vegetables in advance: Cut and clean all of your vegetables before you start cooking to save time and keep your stir-fry organized.
Use a large skillet or wok: This will help to ensure that your vegetables cook evenly and don't get overcrowded.
Heat your skillet or wok over high heat: This will help to sear the vegetables and create a flavorful crust.
Add your vegetables in batches: Don't overcrowd the skillet or wok, or your vegetables will steam instead of stir-frying.
Stir-fry your vegetables for a short amount of time: Overcooked vegetables will become mushy and lose their flavor.
Use a variety of vegetables: This will add flavor, color, and texture to your stir-fry.
Experiment with different sauces: There are many different sauces that you can use to flavor your stir-fry, so don't be afraid to try something new.

Conclusion:

Summer vegetable stir-fries are a quick, easy, and healthy way to enjoy the fresh flavors of the season. With a little planning and preparation, you can have a delicious stir-fry on the table in no time. So next time you're looking for a healthy and flavorful meal, give summer vegetable stir-fry a try!