Stir Fry Vegetables with Pecans
Stir fry vegetables and pecans in a sweet and savory orange sauce makes an easy plant-based dinner. This post was sponsored by the American Pecan Council, but all opinions are my own.
Vegetable stir fry has long been a go-to weeknight dinner in our family. I love when we have a meal that’s based on lots of veggies already in my fridge. This vegetable and pecan stir fry recipe is loaded with a flavor and a variety of colors and textures.
While stir fry is a common take-out dish, it’s easy to make at home, and probably more nutritious that way too. It makes a great easy dinner, but is also great for meal prep and taking for lunch the next day.
Vegetable Stir Fry Ingredients
The great thing a about stir fry vegetables is that you can use whatever veggies you like or have on hand. This time we used onions broccoli, bell pepper, carrots, and pecans.
While you may not initially think to use pecans in this type of dinner recipe, they are a great addition to stir fry vegetables. Pecans are super versatile, and in this dish they add nutritious plant-based protein, fats, vitamins, and minerals. They also add a wonderful crunch. Add a bag of pecans to your weekly grocery list and have them on hand to add to your favorite dishes – from pastas and salads to recipes like this stir fry.
Other stir fry vegetable favorites include:
- snap peas
- baby corn
- bok choy
- Brussels sprouts
- bamboo shoots
- soba noodles (cooked)
- green onions
- crispy baked tofu
Whatever veggies you choose, it’s nice to have a variety of colors and textures. Cut all the veggies up and get ready to stir fry.
Sauce For Stir Fry Vegetables
On busy nights I often grab a jar of homemade or store bought teriyaki sauce, and you can certainly use that here. If you’d like to make your own orange stir fry sauce, you’ll need: fresh orange juice and zest, garlic, ginger, soy sauce, agave or maple syrup, and a pinch of red pepper flakes. You’ll also need arrowroot or cornstarch to thicken the sauce.
If you’re making the orange sauce, whisk it all together in a small bowl while the veggies are cooking.
How to Make Stir Fry Vegetables with Pecans
Step 1: Prepare the Wok or Skillet
Get a large skillet or wok very hot on the stovetop. Add a little sesame or coconut oil to help prevent sticking. Some woks and cast iron skillets hardly need any oil as they are already seasoned.
Step 2: Stir Fry the Vegetables
Add the chopped vegetables straight into the hot pan. Use tongs to turn the veggies. Cook until they are just tender.
Step 3: Add the Sauce
Pour your teriyaki or homemade orange sauce over the veggies and continue to stir fry. The homemade sauce will thicken up as it heats through, glazing the veggies and pecans.
Serving Stir Fry Vegetables
Serve your stir fried veggies hot on bed of rice or quinoa and garnish with fresh herbs like cilantro and/or green onions. Serve extra soy sauce or liquid aminos on the side.
Stir Fry Vegetables
- 1 tablespoon coconut or sesame oil
- 1 small yellow or white onion, sliced
- 2 carrots, julienned
- 12 oz. broccoli florets
- 1 red bell pepper, seeded and julienned
- 1 cup whole fresh pecans
- 1 batch rice or quinoa, for serving
- Fresh cilantro, for garnish
- ½ cup orange juice
- 3 tablespoons soy sauce
- 1 1/2 tablespoon agave
- 1 tablespoon fresh grated ginger
- 2 cloves garlic, minced
- 1 tablespoon arrowroot or cornstarch
- Pinch Red pepper flakes
- Zest of 1 orange
- Heat a large skillet or wok over high heat. Add the oil and swirl to coat.
- Add the vegetables to the hot pan and stir fry, turning with tongs, until the vegetables are just tender, about 5 minutes. Add the pecans.
- While the veggies are cooking, whisk together the sauce ingredients (or get out your favorite teriyaki sauce). Pour the sauce into the pan over the vegetables and continue to cook for 1 minute, until the sauce begins to thicken and coat the vegetables.
- Serve the stir fry vegetables and pecans immediately over rice or quinoa and garnish with fresh cilantro leaves.
Feel free to replace the orange sauce with homemade or store bought teriyaki sauce if you prefer.
*One serving (28g) of pecans contains 18g unsaturated fat and only 2g of saturated fat.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 331 Total Fat: 23g Saturated Fat: 3g Trans Fat: 0g Unsaturated Fat: 19g Cholesterol: 0mg Sodium: 713mg Carbohydrates: 30g Fiber: 8g Sugar: 16g Protein: 7g