Vegan Zucchini Noodle Stir Fry
Spiralized zucchini replaces wheat noodles in this quick stir-fry, keeping the dish light while still absorbing the bold flavors of ginger, garlic, tamari, and toasted sesame oil. Bell peppers and snap peas add crunch and color. Everything comes together in about 20 minutes from start to finish.
Equipment
- Spiralizer or julienne peeler
- Large non-stick skillet or wok
- Mixing bowl
- Sharp chef's knife
Ingredients
- 2 medium zucchini organic and firm, spiralized into noodles
- 1 tablespoon sesame oil toasted for deep nutty flavor
- 2 cloves garlic minced
- 1 inch fresh ginger peeled and grated
- 1 cup bell pepper red, julienned thinly
- ½ cup carrot julienned
- ¼ cup red onion thinly sliced
- 2 tablespoons low-sodium tamari for gluten-free flavor balance
- 1 teaspoon rice vinegar
- 1 teaspoon maple syrup pure, optional for balance
- 2 tablespoons green onion sliced on a bias for garnish
- 1 teaspoon sesame seeds toasted, for garnish
Instructions
- Spiralize the zucchini using a spiralizer or julienne peeler. Lay the zoodles on paper towels and lightly salt them. Let sit for 10 minutes to draw out excess moisture, then gently dab them dry.
- Heat a large non-stick skillet or wok over medium heat (about 350°F / 175°C). Add the toasted sesame oil, and once shimmering, sauté the garlic and ginger for 30 seconds until fragrant.
- Add the red onion, bell pepper, and carrots. Stir-fry for 3–4 minutes, or until slightly softened but still crisp. Stir frequently to prevent burning.
- Add the zucchini noodles and toss gently with tongs for 1–2 minutes. Avoid over-cooking to keep the noodles from becoming soggy.
- Pour in the tamari, rice vinegar, and maple syrup (if using). Stir to coat evenly, cook for another 1 minute, then remove from heat.
- Transfer to bowls immediately. Top with sliced green onions and toasted sesame seeds for garnish.
Notes
- If you can't find tamari, low-sodium soy sauce works well.
- Use a non-stick or cast iron skillet to avoid excess moisture and stickiness.
- For more protein, add pan-seared tofu cubes or edamame.
- Use colorful veggies like purple cabbage or yellow bell peppers for vibrant presentation.
Nutrition
Calories: 171kcalCarbohydrates: 21gProtein: 6gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 3gSodium: 1049mgPotassium: 894mgFiber: 5gSugar: 13gVitamin A: 8131IUVitamin C: 136mgCalcium: 79mgIron: 2mg
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