how to stir fry veggie spirals | Family Cuisine

I love a good stir fry. It is a quick and easy meal that can be made with whatever you have on hand. I like to start by chopping up my vegetables, then adding them to a pan with some oil and seasoning. I

This Spiralized Vegetable Stir Fry Recipe is made in one pan in under 20 minutes! Complete with a satay-style cashew sauce, it’s the perfect, gluten-free and vegetarian dinner. Make it ahead of time for delicious meals all week!

This vegetable stir fry recipe is one of the most popular on my site, and for good reason! Made with fresh spiralized vegetables and a mouthwatering cashew stir fry sauce, it’s both tasty and good for you. Plus, it only takes one pan to make and is ready in less than 20 minutes! Really, does it get any better than that?

Even better, this recipe can easily be prepped ahead of time and stored to eat later making it perfect for meal prep. Personally, I love being able to make one big dish and serving leftovers for lunch or dinner throughout the week, and stir frys are the easiest way to do just that! For this reason, recipes like this Asian Chicken Pesto Noodle Stir Fry, Chow Fun Zoodles Stir Fry, and my Cauliflower Fried Rice (veggie stir fry) are on repeat in my house.

However, if you’re new to stir frys, or just want to try your hand at spiralizing veggies, this is the perfect place to start!

How to Make Zucchini Noodles for a Vegetable Stir Fry Recipe

If you’ve never made them before, vegetable noodles can be intimidating, but don’t worry! They’re actually pretty simple. For this stir fry, we’re using zucchini, but carrots, cucumbers, rhubarb, and more can all be spiralized for a fun way to eat your veggies.

My favorite method to create zoodles (zucchini noodles) is with either a regular or handheld spiralizer. I use this spiralizer, but they can be found online or at most grocery stores. You could also use a julienne peeler or a mandolin if you happen to have either on hand. Whichever tool you choose, the spiralizing process is pretty easy!

Just be sure to wash and dry your zucchini or squash, cut on the ends, and twist, grate or slice your spirals depending on the device you use. Check out this post for an even more in-depth look at how to spiralize and cook fruit and veggies of all kinds.

How to Prevent Soggy Zucchini Noodles

Using veggies in place of pasta is a great way to lighten up any dish while also adding tons of nutrients. No matter what veggie noodle you choose, the trick comes to managing the water content.

Either of these methods will help extract the extra water found in veggies that causes them to become soggy while cooking. If using the colander method, be sure to set the colander in the sink or on a sheet pan as the liquid will drain and we don’t need a big mess on the countertop.

If you choose to bake your veggies, start by preheating the oven to 350 degrees Fahrenheit. Then, arrange the veggie noodles on a large baking dish making sure to space them out and avoid clumps. Add a sprinkle of salt, and bake for 10-15 minutes. Once cooked, place the noodles on a paper towel, and press out any remaining moisture. Now you’re ready to start this stir fry!

How to Store & Reheat Zucchini Noodles

Contrary to popular opinion, zucchini noodles can be stored in the fridge without immediately going bad or turning soggy! For this vegetable stir fry recipe, I recommend keeping the noodles separate from the cashew sauce. Then, when you’re ready to eat, all you have to do is heat up a skillet, add your zoodles and sauce, and let them reheat.

However, if you need something a bit quicker, this recipe can be prepped completely and stored in an airtight container for up to 4 days. Then, toss the stir fry in the skillet or pop it in the microwave for a healthy meal in minutes. Check out this article from the spiralizing queen herself for more information on meal prepping with spiralized vegetables.

How to Make an Allergy-Friendly Vegetable Stir Fry Sauce

Traditional satay sauces are made with a mixture of lime juice, honey, soy sauce, curry powder, and peanut butter. Of course, these sauces taste incredible, but they aren’t always the most allergy-friendly. This means that those allergic to peanuts and gluten cannot enjoy many Asian dishes such as satay. So, in an effort to create a meal that everyone will love, I swapped out the peanut butter for cashew butter, and swapped the soy sauce for coconut aminos (paleo) or tamari sauce. And let me tell you, it did not disappoint!

  • cashews in food processor
  • cashew butter

Cashews are ALSO rich in fiber, folate, and magnesium. And homemade cashew butter makes for one heck of a satay sauce. It’s buttery and very versatile. Don’t worry, if you don’t have cashews or cashew butter, you can use almond butter. Still tasty and nutritious.

To make this vegan stir fry sauce, heat a wok or skillet over medium-high heat. Add in the cashew butter, sesame oil, tamari, garlic, and chili flakes. Reduce the heat to a medium-low setting. Then, let the ingredients melt together, and stir until they are well combined.

Optional Add-Ins

This vegetable stir fry is a super filling, nutrient-dense meal all on its own, but you should absolutely feel free to experiment and add any ingredients you want to include! Truth be told, there’s not much that doesn’t pair well with this dish. So, it’s the perfect opportunity to clear out your fridge and use up any leftover protein or veggies you have on hand.

For example, sliced bell peppers, mushrooms, baby corn carrots, and sugar snap peas all add great flavor and tons of health benefits. Or, if you’re looking to bulk up the protein content of this meal then chicken, shrimp, and even tempeh make a great addition to this satay! For more texture and a sprinkle of healthy fats, you could even include crushed almonds, sesame seeds, or extra cabbage. Really, what I’m trying to say here is that your options are limitless. Whatever you do, don’t forget to add the vegetable stir fry sauce!

Other recipes to use this cashew sauce on

Try this cashew sauce on shredded chicken or in my Dan Dan Zoodles cups! Either way, you will not be disappointed.

You can probably whip up this recipe in about the same time it took you to read this article! If you do make it, I’d love it if you let me know in the comments below. Also, don’t forget to connect with me on Instagram!

As always, stay tuned for more delicious recipes.




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