Quick Summer Stir Fries

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July 16, 2025

Large skillet or wok, cutting board, knife, measuring cups

Ingredients

1 tablespoon olive oil
2-3 cups chopped vegetables of choice
1/4 cup sauce of choice
Fresh herbs for finishing: basil, cilantro, mint, chives, etc.
Optional garnish: red pepper flakes, chopped peanuts, or sesame seeds
Optional add-ins:
- Cooked protein: tofu, tempeh, shrimp, chicken, or edamame
- Cooked grains: brown rice, quinoa, or whole grain noodles

Heat oil in a large skillet or wok over medium-high heat.
Add harder vegetables first (like carrots, broccoli, etc.) then softer ones (zucchini, greens). Stir-fry for 5-7 minutes, until tender crisp.
Pour in 1/4 cup of your chosen sauce and toss to coat everything evenly.
Remove from heat. Add chopped herbs and toss again.
Serve over your choice of grain or noodle. Garnish with red pepper flakes, sesame seeds, or chopped nuts.

Curry Stir-Fry		Garlic-Ginger Stir Fry
Sauce	1 teaspoon curry powder 1 garlic clove, minced 1 teaspoon grated ginger 3 tablespoons light coconut milk 1 tablespoon water or vegetable broth	Sauce	2 tablespoons low-sodium soy sauce 1 tablespoon rice vinegar 1 teaspoon sesame oil 1 teaspoon grated ginger 1 garlic clove, minced
Herbs	Cilantro Thai basil	Herbs	Chives Cilantro
Vegetables	Cauliflower Chickpeas Zucchini Carrots	Vegetables	Broccoli Snap Peas Bell peppers
Protein	Tofu Chicken Shrimp	Protein	Tempeh Shrimp Lean beef strips

Lemon-Herb Stir-Fry		Thai Peanut Stir-Fry
Sauce	1 tablespoon olive oil 2 tablespoons lemon juice 1 garlic clove, minced 1/2 teaspoon red pepper flakes	Sauce	1 tablespoon peanut butter 1 tablespoon low-sodium soy sauce 1 tablespoon lime juice or rice vinegar 1 teaspoon maple syrup or honey 1-2 tablespoons water (to thin)
Herbs	Basil Parsley	Herbs	Cilantro Mint
Vegetables	Zucchini Corn Cherry tomatoes	Vegetables	Carrots Cabbage Bell peppers
Protein	White beans Chicken Salmon	Protein	Tofu Ground turkey Edamame

Mediterranean Stir-Fry		Sweet & Spicy Stir-Fry
Sauce	1 tablespoon olive oil 1 tablespoon lemon juice 1 garlic clove, minced 1/4 teaspoon dried oregano	Sauce	2 tablespoons low-sodium soy sauce 1 tablespoon maple syrup or honey 1 teaspoon sriracha or chili paste 1 teaspoon rice vinegar
Herbs	Parsley Dill	Herbs	Cilantro Green onions
Vegetables	Eggplant Tomato Zucchini Spinach	Vegetables	Green beans Bell peppers Carrots
Protein	Chickpeas Grilled chicken Feta	Protein	Shrimp Tofu

Miso-Ginger Stir Fry		Italian-Inspired Stir Fry
Sauce	1 tablespoon white miso 1 tablespoon rice vinegar 1 teaspoon grated fresh ginger 1/2 teaspoon sesame oil 2 tablespoons water (to thin) Optional: 1/2 teaspoon maple syrup or honey	Sauce	1 tablespoon olive oil 1 tablespoon balsamic vinegar 1 garlic clove, minced 1/4 teaspoon dried oregano or thyme
Herbs	Cilantro Green onion	Herbs	Basil Oregano Parsley
Vegetables	Mushrooms Kale Sweet potato	Vegetables	Zucchini Tomatoes Spinach
Protein	Tempeh Tofu	Protein	Cannellini beans Chicken sausage

A recipe for Fall Harvest Farro Risotto provided by the Nutrition Services team at the Ohio State Wexner Medical Center.

A recipe for Gingered Pear and Parsnip Saute provided by the Nutrition Services team at the Ohio State Wexner Medical Center.

A recipe for Lentil & Mushroom Lettuce Wraps with Miso-Ginger Sauce provided by the Nutrition Services team at the Ohio State Wexner Medical Center.