At Narberth Community Food Bank, we believe that eating healthy doesn’t have to be expensive or complicated. One of the best ways to enjoy a nutritious, satisfying meal on a budget is by making a veggie stir-fry. This dish is not only packed with vitamins and fiber, but it’s also versatile, affordable, and easy to prepare.
With just a few pantry staples and fresh (or frozen) vegetables, you can create a meal that’s both delicious and filling. Whether you serve it on its own or pair it with rice or noodles, this veggie stir-fry is perfect for a quick lunch or dinner.
Why Stir-Fry?
Stir-frying is a fantastic cooking method for several reasons:
🥕 Uses Simple Ingredients – You can make a great stir-fry with whatever vegetables you have on hand.
⏳ Quick and Easy – It takes less than 30 minutes to prepare!
💰 Budget-Friendly – Uses affordable, accessible ingredients, many of which can be found at food pantries.
🥦 Nutrient-Rich – Packed with vitamins, minerals, and fiber from fresh vegetables.
🍽 Customizable – Add protein, change up the sauce, or adjust the spice level based on your preference!
Ingredients
🥦 Vegetables (Use What You Have!):
- 2 cups mixed vegetables (bell peppers, broccoli, carrots, snap peas, cabbage, onions, etc.)
- 1 tablespoon vegetable oil (or any cooking oil)
- 2 cloves garlic, minced (or ½ teaspoon garlic powder)
- ½ teaspoon ginger (fresh, grated, or ground)
🍜 For the Stir-Fry Sauce:
- ¼ cup soy sauce (or low-sodium alternative)
- 1 tablespoon vinegar (white, apple cider, or rice vinegar)
- 1 tablespoon honey or sugar
- 1 teaspoon cornstarch (to thicken)
- ¼ cup water
🍚 Serving Suggestions:
- Cooked rice (white, brown, or jasmine)
- Cooked noodles (ramen, spaghetti, or rice noodles)
- Optional: ½ cup cooked chicken, tofu, or beans for extra protein
How to Make Veggie Stir-Fry
Step 1: Prepare Your Ingredients
- Wash and chop all vegetables into bite-sized pieces.
- In a small bowl, mix the stir-fry sauce ingredients until well combined. Set aside.
Step 2: Cook the Vegetables
- Heat the oil in a large pan or wok over medium-high heat.
- Add the garlic and ginger, stirring for about 30 seconds until fragrant.
- Add the harder vegetables first (like carrots and broccoli) and cook for 3-4 minutes.
- Add softer vegetables (like bell peppers or cabbage) and cook for another 2-3 minutes.
Step 3: Add the Sauce
- Pour the stir-fry sauce over the vegetables and stir well.
- Cook for 2-3 more minutes until the sauce thickens and coats the veggies.
- If adding protein (chicken, tofu, or beans), stir it in now.
Step 4: Serve & Enjoy!
- Serve over cooked rice or noodles.
- Garnish with sesame seeds, chopped green onions, or a squeeze of lemon for extra flavor.
Budget-Friendly & Pantry Tips
💡 Use Frozen Vegetables – They’re just as nutritious as fresh and often more affordable!
💡 Substitutes Work! – No soy sauce? Try a mix of salt and a splash of vinegar. No honey? Sugar works too!
💡 Stretch Your Meal – Add more rice or noodles to make this dish feed more people.
💡 Protein Boost – Add canned beans or eggs if you don’t have chicken or tofu.
Why This Recipe Works for Everyone
🌟 It’s Kid-Friendly – Sweet and savory flavors make it a hit with little ones.
🌟 Great for Meal Prep – Make a big batch and enjoy leftovers throughout the week.
🌟 Supports Healthy Eating – Packed with fiber, vitamins, and minerals.
🌟 Perfect for Food Pantry Ingredients – Many of the ingredients (rice, canned veggies, and soy sauce) are commonly available at food banks.
Make a Difference: Share & Donate!
At [Your Food Pantry Name], we encourage our community to cook healthy, affordable meals and support those in need. If you have extra pantry staples, consider donating to help others prepare nourishing meals like this veggie stir-fry.
🛒 Looking to donate? Our most-needed items include:
✔️ Rice, pasta, and noodles
✔️ Canned vegetables and beans
✔️ Cooking oil and seasonings
✔️ Canned proteins (chicken, tuna, tofu)
Visit us at [Your Food Pantry Name] to donate or receive assistance. Together, we can make healthy meals accessible to everyone!
Happy cooking! 🍽️🥕🌟
Narberth Community Food Bank 