Meatless Mondays have become increasingly popular as people look for ways to incorporate more plant-based meals into their diets. One easy and delicious way to do so is by making a vegetarian stir fry. Not only is stir fry quick and simple to make, but it can also be packed with a variety of nutritious vegetables and protein sources. Here are some easy and healthy vegetarian stir fry ideas to try on Meatless Mondays.
1. Tofu and Vegetable Stir Fry: Tofu is a great source of protein and can take on any flavor you want, making it a versatile option for stir fry. Start by marinating the tofu in soy sauce, garlic, and ginger before adding it to a hot pan with your favorite veggies, such as bell peppers, broccoli, and snap peas. Serve over brown rice or quinoa for a satisfying and balanced meal.
2. Chickpea Stir Fry: Chickpeas are another excellent plant-based protein source that works well in stir fry. Simply sauté cooked chickpeas with colorful vegetables like carrots, zucchini, and mushrooms, then add a savory sauce made with soy sauce, sesame oil, and chili paste. Top with chopped peanuts or cashews for added crunch and flavor.
3. Eggplant and Tofu Stir Fry: Eggplant adds a meaty texture to stir fry and pairs well with tofu for a hearty and satisfying meal. Cut the eggplant into bite-sized pieces and stir fry with tofu, bell peppers, and onions in a delicious sauce made with miso paste, rice vinegar, and honey. Serve over steamed brown rice for a complete and filling dish.
4. Quinoa Stir Fry: Swap out traditional rice for quinoa in your stir fry for a protein-packed and nutritious alternative. Cook the quinoa according to package instructions, then stir fry with your favorite vegetables like broccoli, snow peas, and carrots. Add in a splash of tamari and sesame oil for a delicious and flavorful dish.
5. Spicy Peanut Stir Fry: For a Thai-inspired twist on stir fry, try adding a spicy peanut sauce to your vegetables and protein of choice. Combine peanut butter, soy sauce, lime juice, and sriracha in a small bowl, then pour over cooked tofu, bell peppers, and snap peas. Garnish with chopped cilantro and crushed peanuts for a burst of flavor.
These easy and healthy vegetarian stir fry ideas are perfect for Meatless Mondays or any night of the week when you’re looking for a quick and satisfying meal. Experiment with different vegetables, proteins, and sauces to create your own delicious stir fry creations. With plenty of plant-based options to choose from, you won’t miss the meat in these flavorful and nutritious dishes.
