Vegetable Stir-Up
A vibrant vegetable and shrimp stir-fry with savory soy sauce and crisp vegetables, perfect for a quick, flavorful, and healthful meal suited for seafood and veggie lovers.
Ingredients
- 1/2 cup Wesson oil ⓘ
- 1/2 cup green pepper ⓘ
- 1/2 cup red onion ⓘ
- 1/2 cup carrots, chopped
- 1 cup celery, cut crosswise ⓘ
- 3 medium yellow squash, cut crosswise ⓘ
- 1 small package frozen English peas ⓘ
- 2 pounds raw shrimp, peeled and deveined
- 2 tablespoons soy sauce ⓘ
- 1 teaspoon black pepper ⓘ
- 1/4 cup cornstarch ⓘ
- 1 cup cold water ⓘ
Instructions
- Saute vegetables in hot oil in a skillet for 3 to 4 minutes.
- Remove vegetables from the skillet and set aside.
- In the same skillet, stir in the shrimp and cook until they turn pink.
- Return the vegetables to the skillet, add soy sauce and black pepper, and stir well.
- Mix cornstarch with cold water to dissolve, then pour into the skillet.
- Allow the mixture to bubble for about 1 minute until thickened.
- Serve over cooked rice.
Tips & Substitutions
For added flavor, consider marinating the shrimp in soy sauce and garlic for 15 minutes before cooking. If you don’t have yellow squash, zucchini makes a great substitute. You can also incorporate other vegetables like broccoli or snap peas for more variety. Adjust the soy sauce to your taste, and remember, fresh vegetables yield the best results in this stir-fry.
Serving Suggestions
This Vegetable Stir-Up pairs beautifully with cooked jasmine or basmati rice, which helps absorb the delicious sauce. You can also serve it alongside a light salad or spring rolls for a complete meal. For a twist, consider serving it with a side of Low-Fat Shrimp Fried Rice for a delightful combination of flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm gently in a skillet over medium heat or in the microwave in short intervals, stirring frequently to prevent overcooking the shrimp. Adding a splash of water can help maintain moisture during reheating.
Nutrition & Diet Analysis (per serving)
Each serving of Vegetable Stir-Up contains roughly 297 calories, with 9g protein, 68g carbohydrates, and 2g fat. It is an excellent source of vitamin C (62% of the Daily Value), dietary fiber (54% of the Daily Value), and vitamin A (44% of the Daily Value), and a good source of protein. Note that it is relatively high in sodium, at 2283mg per serving (99% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Is this dish suitable for meal prep?
Absolutely! This stir-fry is perfect for meal prep. Just cook it ahead of time and store it in individual portions. Reheat as needed throughout the week for a quick and nutritious meal. It also makes a great addition to lunch boxes.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).