Best 30-Minute Vegan Stir-Fry Recipes

 

Bring colour and crunch to your kitchen with these 30-Minute Vegan Stir-Fry Recipes — quick, wholesome meals packed with fresh vegetables, plant-based protein, and delicious sauces.

Each dish comes together in one pan, making dinner prep easy and joyful. Stir-frying is all about balance — vibrant vegetables, savoury sauces, and gentle heat.

When made vegan, these dishes become a celebration of flavour and nourishment, showcasing how simple ingredients can transform into something truly satisfying in just 30 minutes.

Whether you love Asian-inspired stir-fries or global plant-based variations, these recipes will show you how effortless it can be to bring warmth, texture, and freshness to your table — one sizzling pan at a time.

30-Minute Vegan Stir-Fry Recipes

1. Yasai Itame (Japanese Vegetable Stir-Fry)

Light, crisp, and full of natural umami, this colourful Japanese vegetable stir-fry brings Japanese simplicity to your weeknight table. Tender-crunchy veggies meet a quick tamari-ginger sauce for a balanced, satisfying meal in minutes.

Prep time: 10 minutes | Cook time: 10 minutes | Total time: 20 minutes | Servings: 2–3

Ingredients

• Avocado oil: 1 tablespoon
• Garlic: 2 cloves, minced
• Fresh ginger: 1 tablespoon, grated
• Green onion: 2, sliced (white and green parts divided)
• Carrot: 1 medium, matchsticks
• Cabbage: 2 cups, thinly sliced
• Red bell pepper: 1, thin strips
• Snow peas or snap peas: 1 cup, trimmed
• Bean sprouts: 1 cup, rinsed and drained
• Tamari or low-sodium soy sauce: 2 tablespoons
• Rice vinegar: 1 teaspoon
• Maple syrup: 1 teaspoon (optional, for balance)
• Toasted sesame seeds: 1 teaspoon, for garnish
• Celtic sea salt to taste

Method

1. Whisk tamari, rice vinegar, and maple syrup in a small bowl; set aside.
2. Heat avocado oil in a wok or large skillet over medium-high heat. Add garlic, ginger, and the white parts of the green onion; stir-fry 30–45 seconds until fragrant.
3. Add carrot, cabbage, and bell pepper; stir-fry 2–3 minutes until just beginning to soften.
4. Add snow peas and bean sprouts; stir-fry 2 minutes more, keeping vegetables tender-crisp.
5. Pour in the tamari mixture; toss to coat and cook 30–60 seconds. Season with Celtic sea salt as needed.
6. Remove from heat. Garnish with sesame seeds and the green onion tops before serving.

Nutrition Facts (per serving)

• Calories: ~180
• Fibre: 5 g
• Vitamin C: Excellent source
• Low in saturated fat

Health Benefits

This stir-fry is rich in antioxidants and fibre from a variety of vegetables, supporting digestion and overall wellness.
Ginger may help reduce inflammation and aid digestive comfort. (learn more about ginger’s benefits).

Explore more Japanese-inspired vegan recipes.

2. Pad Krapow Tao Hu (Thai Basil Tofu Stir-Fry)

Fragrant, spicy, and full of life, this Pad Krapow Tao Hu (Thai Basil Tofu Stir-Fry) combines golden tofu with fragrant Thai basil and chilli to capture the bold, aromatic flavours of Thailand in a simple, vegan way.

Crispy tofu meets garlic, chilli, and sweet basil for a dish that’s fresh, fast, and wonderfully satisfying.

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 3–4

Ingredients

• Tofu (firm or extra-firm): 1 block, pressed and cubed
• Avocado oil: 2 tablespoons (divided)
• Garlic: 4 cloves, minced
• Fresh red chilli: 1, thinly sliced (adjust to taste)
• Onion: 1 small, sliced
• Red bell pepper: 1, sliced
• Green beans: 1 cup, trimmed
• Tamari or soy sauce: 2 tablespoons
• Maple syrup: 1 teaspoon
• Lime juice: 1 tablespoon, fresh
• Fresh Thai basil leaves: 1 cup, loosely packed
• Celtic sea salt to taste

Method

1. Heat 1 tablespoon of avocado oil in a large skillet or wok over medium-high heat. Add tofu cubes and pan-fry until golden on all sides. Remove and set aside.
2. In the same skillet, add the remaining oil, garlic, and chilli. Stir-fry for 30 seconds until fragrant.
3. Add onion, bell pepper, and green beans. Stir-fry 4–5 minutes until tender-crisp.
4. Return tofu to the pan and pour in tamari, maple syrup, and lime juice. Stir well to coat everything evenly.
5. Remove from heat and stir in fresh basil leaves until just wilted. Season with Celtic sea salt if needed.

Nutrition Facts (per serving)

• Calories: ~280
• Protein: 14 g
• Fibre: 6 g
• Rich in vitamin C and iron

Health Benefits

Thai Basil Tofu Stir-Fry combines plant-based protein and fibre with the invigorating properties of basil and chilli.
Basil is known for its antioxidants and natural stress-relieving effects. (learn more about the health benefits of basil.)

Discover more flavourful vegan Thai recipes.

3. Sabzi Masala (Spiced Vegetable Stir-Fry with Cashews – Indian Style)

Inspired by the bold flavours of Indian street cooking, this vibrant sabzi masala combines crisp vegetables, crunchy cashews, and aromatic spices.

Known in parts of South India as a quick *sabzi-style* dish, it brings together colour, warmth, and satisfying crunch — ready in under 30 minutes.

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 3–4

Ingredients

• Avocado oil: 1 tablespoon
• Garlic: 3 cloves, minced
• Fresh ginger: 1 tablespoon, grated
• Onion: 1 small, sliced
• Carrot: 1 medium, thinly sliced
• Red bell pepper: 1, sliced
• Broccoli florets: 1 cup
• Green beans: 1 cup, trimmed
• Ground cumin: 1 teaspoon
• Ground turmeric: ½ teaspoon
• Garam masala: ½ teaspoon
• Cashews: ½ cup, lightly toasted
• Coconut aminos or low-sodium soy sauce: 1 tablespoon
• Lime juice: 1 tablespoon, fresh
• Celtic sea salt to taste
• Fresh cilantro: 2 tablespoons, chopped (for garnish)

Method

1. Heat avocado oil in a wok or large skillet over medium-high heat. Add garlic, ginger, and onion; stir-fry for 2 minutes until fragrant.
2. Add carrot, bell pepper, broccoli, and green beans. Stir-fry for 5–7 minutes, keeping vegetables crisp-tender.
3. Sprinkle in cumin, turmeric, and garam masala. Toss to coat evenly.
4. Stir in toasted cashews, coconut aminos, and lime juice. Cook for 1 more minute.
5. Season with Celtic sea salt and garnish with fresh cilantro before serving.

Nutrition Facts (per serving)

• Calories: ~240
• Protein: 7 g
• Fibre: 5 g
• Excellent source of vitamins A and C

Health Benefits

This Indian-style stir-fry, or *sabzi*, is packed with antioxidants, vitamins, and healthy fats from cashews. Turmeric and cumin support digestion and natural anti-inflammatory balance. (learn more about the benefits of cashews.)

Discover more nourishing vegan Indian recipes.

4. Suànróng Xīlán Huī (Chinese Garlic Broccoli Stir-Fry)

Crisp, vibrant, and full of garlic aroma, Suànróng Xīlán Huī is a beloved Chinese-style stir-fry that celebrates simplicity and balance.
Tender broccoli florets are coated in a glossy garlic-ginger sauce, creating a light yet deeply flavourful dish that pairs perfectly with rice or noodles.

Prep time: 10 minutes | Cook time: 10 minutes | Total time: 20 minutes | Servings: 3–4

Ingredients

• Avocado oil: 1 tablespoon
• Garlic: 4 cloves, minced
• Fresh ginger: 1 teaspoon, grated
• Broccoli florets: 4 cups
• Low-sodium soy sauce or tamari: 2 tablespoons
• Rice vinegar: 1 teaspoon
• Maple syrup: 1 teaspoon (optional, for balance)
• Water: ¼ cup
• Cornstarch: 1 teaspoon (mixed with 1 tablespoon water)
• Celtic sea salt to taste
• Toasted sesame seeds: 1 teaspoon, for garnish

Method

1. Heat avocado oil in a large skillet or wok over medium-high heat. Add garlic and ginger; stir-fry for 30 seconds until fragrant.
2. Add broccoli and stir-fry for 3–4 minutes until bright green and tender-crisp.
3. Stir in soy sauce, rice vinegar, maple syrup, and water. Toss to coat evenly.
4. Add the cornstarch mixture and cook for another minute, stirring until the sauce slightly thickens.
5. Season with Celtic sea salt and sprinkle with sesame seeds before serving.

Nutrition Facts (per serving)

• Calories: ~120
• Fibre: 4 g
• Vitamin C: Excellent source
• Low in fat and calories

Health Benefits

Suànróng Xīlán Huī is rich in antioxidants and vitamin C from broccoli, helping support immune health and digestion.
Garlic and ginger add immune-boosting and anti-inflammatory properties. (learn more about the health benefits of garlic.)

Discover more nourishing vegan Chinese recipes.

5. Teriyaki Tēnpe Itame (Teriyaki Tempeh Stir-Fry)

Sweet, savoury, and full of umami, Teriyaki Tēnpe Itame is a quick Japanese-inspired stir-fry that pairs caramelized tempeh with bright, tender vegetables.

It’s wholesome, protein-rich, and ready in just 30 minutes — perfect for busy evenings when you want something both nourishing and satisfying.

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 3–4

Ingredients

• Tempeh: 1 block (about 200 g), sliced into thin strips
• Avocado oil: 2 tablespoons (divided)
• Garlic: 3 cloves, minced
• Fresh ginger: 1 tablespoon, grated
• Carrot: 1 medium, matchsticks
• Red bell pepper: 1, sliced
• Broccoli florets: 1 cup
• Tamari or low-sodium soy sauce: 3 tablespoons
• Maple syrup: 1 tablespoon
• Rice vinegar: 1 teaspoon
• Cornstarch: 1 teaspoon (mixed with 1 tablespoon water)
• Toasted sesame seeds: 1 teaspoon (for garnish)
• Celtic sea salt to taste
• Fresh green onions: 2, chopped (for garnish)

Method

1. Heat 1 tablespoon of avocado oil in a skillet or wok over medium heat. Add tempeh slices and pan-fry until golden on both sides. Remove and set aside.
2. In the same pan, add the remaining oil along with garlic and ginger; sauté for 30 seconds until fragrant.
3. Add carrot, bell pepper, and broccoli; stir-fry 4–5 minutes until vegetables are bright and crisp-tender.
4. Whisk together tamari, maple syrup, and rice vinegar. Pour the sauce into the pan and bring to a gentle simmer.
5. Return tempeh to the pan, add the cornstarch slurry, and cook for another 1–2 minutes until the sauce thickens and glazes the tempeh.
6. Season with Celtic sea salt and garnish with sesame seeds and green onions before serving.

Nutrition Facts (per serving)

• Calories: ~310
• Protein: 17 g
• Fibre: 6 g
• Rich in iron, calcium, and probiotics

Health Benefits

Teriyaki Tēnpe Itame provides a satisfying balance of plant-based protein and fibre. Tempeh supports gut health and adds natural probiotics, while tamari and ginger deliver rich umami and digestive benefits. (learn more about the benefits of tempeh.)

Explore more nourishing vegan Japanese recipes.

6. Shōga Miso Kinoko Itame (Ginger Miso Mushroom Stir-Fry)

Earthy, fragrant, and deeply comforting, Shōga Miso Kinoko Itame combines mushrooms with ginger and miso for a savoury, umami-rich stir-fry.
This quick Japanese-inspired dish brings warmth and balance to your table in just 25 minutes.

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 3–4

Ingredients

• Mixed mushrooms (shiitake, cremini, or oyster): 3 cups, sliced
• Avocado oil: 1 tablespoon
• Garlic: 3 cloves, minced
• Fresh ginger: 1 tablespoon, grated
• Green onion: 2, chopped
• Tamari or low-sodium soy sauce: 2 tablespoons
• White miso paste: 1 tablespoon
• Maple syrup: 1 teaspoon
• Water: 2 tablespoons
• Toasted sesame oil: ½ teaspoon
• Celtic sea salt to taste
• Toasted sesame seeds: 1 teaspoon (for garnish)

Method

1. Whisk tamari, miso paste, maple syrup, and water in a small bowl until smooth; set aside.
2. Heat avocado oil in a wok or skillet over medium heat. Add garlic, ginger, and green onion; stir-fry for 1 minute until aromatic.
3. Add mushrooms and cook for 6–7 minutes until they release moisture and turn golden brown.
4. Pour in the miso-tamari sauce and toss until mushrooms are evenly coated and glossy. Cook for another 2 minutes.
5. Drizzle with sesame oil, season with Celtic sea salt, and sprinkle with sesame seeds before serving.

Nutrition Facts (per serving)

• Calories: ~190
• Protein: 7 g
• Fibre: 4 g
• Rich in B vitamins and minerals

Health Benefits

Shōga Miso Kinoko Itame provides natural umami and antioxidants from mushrooms, helping to support immune and brain health. Miso adds beneficial probiotics and depth of flavour. (learn more about the benefits of miso.)

Explore more vegan Japanese recipes.

7. Huāsè Miàn Chǎo (Rainbow Veggie Noodle Stir-Fry)

Vibrant and full of texture, Huāsè Miàn Chǎo brings together colourful vegetables and silky noodles in a light, flavourful sauce.

This cheerful Chinese-inspired rainbow veggie noodle stir-fry celebrates balance — crisp vegetables, tender noodles, and a bright hint of lime.

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 3–4

Ingredients

• Noodles (rice or soba): 8 oz (about 225 g), cooked and drained
• Avocado oil: 1 tablespoon
• Garlic: 3 cloves, minced
• Fresh ginger: 1 tablespoon, grated
• Carrot: 1 medium, julienned
• Red bell pepper: 1, sliced
• Snow peas: 1 cup, trimmed
• Purple cabbage: 1 cup, shredded
• Tamari or low-sodium soy sauce: 2 tablespoons
• Maple syrup: 1 teaspoon
• Lime juice: 1 tablespoon, fresh
• Toasted sesame oil: ½ teaspoon
• Celtic sea salt to taste
• Fresh cilantro: 2 tablespoons, chopped (for garnish)

Method

1. Whisk tamari, maple syrup, lime juice, and sesame oil in a small bowl; set aside.
2. Heat avocado oil in a wok or large skillet over medium-high heat. Add garlic and ginger; stir-fry 30 seconds until fragrant.
3. Add carrot, bell pepper, snow peas, and cabbage. Stir-fry for 4–5 minutes until vegetables are bright and tender-crisp.
4. Add cooked noodles and pour in the sauce. Toss well until everything is evenly coated and heated through.
5. Season with Celtic sea salt, garnish with cilantro, and serve warm.

Nutrition Facts (per serving)

• Calories: ~260
• Protein: 8 g
• Fibre: 5 g
• Rich in vitamin C and antioxidants

Health Benefits

Huāsè Miàn Chǎo offers a colourful mix of antioxidants and fibre from fresh vegetables, promoting healthy digestion and energy balance. The lime and tamari add a refreshing tang and natural electrolytes. (learn more about soy sauce and its nutritional profile.)

Discover more vegan Chinese recipes.

8. Chǎo Dòupi Gān hé Hélán Dòu (Tofu & Snap Pea Stir-Fry with Citrus Sauce)

Fresh, bright, and lightly tangy, Chǎo Dòupi Gān hé Hélán Dòu brings together tender tofu and crisp snap peas in a delicate citrus-infused sauce.

This Chinese-inspired stir-fry captures the perfect balance between texture and flavour — light enough for lunch, yet satisfying as a main.

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 3–4

Ingredients

• Tofu (firm or extra-firm): 1 block, pressed and cubed
• Avocado oil: 1 ½ tablespoons (divided)
• Garlic: 3 cloves, minced
• Fresh ginger: 1 tablespoon, grated
• Snap peas: 2 cups, trimmed
• Red bell pepper: 1, sliced
• Orange juice: ¼ cup, freshly squeezed
• Lime juice: 1 tablespoon
• Tamari or low-sodium soy sauce: 2 tablespoons
• Maple syrup: 1 teaspoon (optional, for sweetness)
• Cornstarch: 1 teaspoon (mixed with 1 tablespoon water)
• Toasted sesame seeds: 1 teaspoon (for garnish)
• Celtic sea salt to taste

Method

1. Heat 1 tablespoon of avocado oil in a wok or skillet over medium heat. Add tofu cubes and pan-fry until golden on all sides. Remove and set aside.
2. In the same pan, add the remaining oil, garlic, and ginger; sauté for 30 seconds until aromatic.
3. Add snap peas and red bell pepper; stir-fry for 3–4 minutes until crisp-tender.
4. Whisk orange juice, lime juice, tamari, and maple syrup together; pour into the pan and bring to a gentle simmer.
5. Return tofu to the pan and stir in the cornstarch mixture. Cook for 1–2 minutes until the sauce thickens slightly.
6. Season with Celtic sea salt and garnish with sesame seeds before serving.

Nutrition Facts (per serving)

• Calories: ~260
• Protein: 13 g
• Fibre: 5 g
• Excellent source of vitamin C

Health Benefits

Chǎo Dòupi Gān hé Hélán Dòu provides a refreshing mix of plant-based protein, antioxidants, and vitamin C from citrus and snap peas. Tofu supports heart and muscle health with essential amino acids. (learn more about tofu and its nutritional benefits.)

Discover more vegan Chinese recipes.

9. Garbanzo Salteado Mediterráneo (Mediterranean Chickpea Stir-Fry)

Warm, hearty, and full of Mediterranean sunshine, Garbanzo Salteado Mediterráneo blends tender chickpeas with tomatoes, spinach, and olives for a nourishing stir-fry.

It’s quick to prepare, full of protein and fibre, and a beautiful reminder that simplicity and flavour can live side by side.

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 3–4

Ingredients

• Avocado oil: 1 tablespoon
• Garlic: 3 cloves, minced
• Red onion: ½, thinly sliced
• Cherry tomatoes: 1 cup, halved
• Chickpeas (cooked or canned): 2 cups, rinsed and drained
• Baby spinach: 2 cups
• Kalamata olives: ¼ cup, sliced
• Lemon juice: 2 tablespoons, fresh
• Dried oregano: ½ teaspoon
• Dried basil: ½ teaspoon
• Celtic sea salt to taste
• Black pepper: A pinch
• Fresh parsley: 2 tablespoons, chopped (for garnish)

Method

1. Heat avocado oil in a large skillet over medium heat. Add garlic and onion; sauté for 2 minutes until fragrant.
2. Add cherry tomatoes and cook for 3 minutes until softened.
3. Stir in chickpeas, olives, oregano, and basil. Cook for 5 minutes, allowing flavours to blend.
4. Add spinach and lemon juice; toss until the spinach wilts and everything is evenly coated.
5. Season with Celtic sea salt and black pepper. Garnish with parsley before serving.

Nutrition Facts (per serving)

• Calories: ~280
• Protein: 10 g
• Fibre: 8 g
• Excellent source of iron and vitamin C

Health Benefits

Garbanzo Salteado Mediterráneo is packed with plant-based protein, healthy fats, and antioxidants. Chickpeas support heart health and digestion, while olive oil and tomatoes provide anti-inflammatory nutrients. (learn more about the health benefits of chickpeas.)

Discover more Mediterranean-inspired vegan recipes.

10. Salteado de Col Rizada y Quínoa con Salsa de Cacahuete (Kale & Quinoa Stir-Fry with Peanut Sauce)

Hearty, creamy, and deeply satisfying, Salteado de Col Rizada y Quínoa con Salsa de Cacahuete brings together earthy quinoa, vibrant kale, and a velvety peanut sauce.

This wholesome Mediterranean-Latin fusion dish is packed with flavour, protein, and nourishment — a comforting way to end your 30-minute stir-fry journey.

Prep time: 10 minutes | Cook time: 15 minutes | Total time: 25 minutes | Servings: 3–4

Ingredients

• Quinoa: 1 cup, cooked
• Avocado oil: 1 tablespoon
• Garlic: 3 cloves, minced
• Red bell pepper: 1, sliced
• Kale: 3 cups, chopped
• Carrot: 1 medium, grated
• Natural peanut butter: 3 tablespoons
• Tamari or low-sodium soy sauce: 2 tablespoons
• Maple syrup: 1 teaspoon
• Lime juice: 1 tablespoon, fresh
• Water: 2–3 tablespoons (to thin the sauce as needed)
• Celtic sea salt to taste
• Crushed peanuts or sesame seeds: 1 tablespoon (for garnish)

Method

1. Whisk peanut butter, tamari, maple syrup, lime juice, and water in a small bowl until smooth; set aside.
2. Heat avocado oil in a large skillet or wok over medium heat. Add garlic and bell pepper; sauté for 2 minutes until fragrant.
3. Add kale and carrot; stir-fry for 4–5 minutes until the kale wilts and softens.
4. Add cooked quinoa and pour in the peanut sauce. Toss to coat evenly and cook for 2 minutes, allowing the flavours to blend.
5. Season with Celtic sea salt and garnish with crushed peanuts or sesame seeds before serving.

Nutrition Facts (per serving)

• Calories: ~320
• Protein: 12 g
• Fibre: 7 g
• Excellent source of iron and magnesium

Health Benefits

Salteado de Col Rizada y Quínoa con Salsa de Cacahuete combines complete plant-based protein with healthy fats and fibre.

Kale provides iron and antioxidants, while peanuts offer a rich source of vitamin E and energy-sustaining fats.
(learn more about the benefits of peanuts.)

Discover more Mediterranean-inspired vegan recipes.

Conclusion

Cooking vegan stir-fries at home doesn’t have to be complicated — it can be a quick, creative way to enjoy fresh ingredients at their best.

These 30-Minute Vegan Stir-Fry Recipes remind us that delicious meals don’t require long hours in the kitchen, just colour, balance, and a touch of inspiration.

Each stir-fry is an opportunity to connect with your food — to feel the sizzle of the pan, the aroma of garlic and ginger, and the joy of a meal that comes together in minutes. With every dish, you’ll discover how easy it is to bring nourishment, energy, and a sense of calm to your day.

Plant-based cooking is about more than what’s on the plate; it’s a way of living with intention, kindness, and mindfulness — one meal at a time.

I trust you enjoyed this article on the 30-Minute Vegan Stir-Fry Recipes. Please stay tuned for more plant-based recipes, vegan travel tips, and lifestyle inspiration.

Take care!
— JeannetteZ 🌿

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