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Carrots, peas, corn and zucchini cook quickly in a glossy maple-tamari sauce.
Rachelle Johnson

Colorful Vegetable Stir-Fry with Maple Tamari

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Carrots, peas, corn and zucchini cook quickly in a glossy maple-tamari sauce. A little rice vinegar and toasted sesame oil make the sweet vegetables taste lively and savory.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 3 servings
Course: Lunch, Side Dish
Cuisine: Global / Fusion
Suitable For
Vegan
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Vegetables
  • 2 tablespoons olive oil Avocado oil is an alternative.
  • 2 large carrots thinly sliced
  • 1 cup green peas If frozen, follow package cooking instructions.
  • 1 cup corn kernels If frozen, follow package cooking instructions.
  • 1 small zucchini cut into thin half-moons
  • ½ small red onion sliced
  • 2 cloves garlic minced
  • 1 teaspoon fresh ginger grated; Optional.
Sauce
  • 2 tablespoons tamari
  • 1 tablespoon rice vinegar
  • 1 teaspoon maple syrup
  • ½ teaspoon toasted sesame oil
  • 1 tablespoon water
Optional finish
  • 1 tablespoon sesame seeds Optional.
  • 2 tablespoons green onions sliced; Optional.
  • fresh cilantro Optional; mint also works.

Equipment

  • Large skillet or wok
  • knife
  • chopping board
  • whisk
  • spatula

Method
 

  1. Whisk the tamari, rice vinegar, maple syrup, sesame oil and measured water in a small bowl.
  2. Heat the olive oil in a large skillet or wok over medium-high heat. Add the sliced onion and stir-fry for about 2 minutes.
  3. Add the garlic and optional ginger and stir for about 1 minute, until fragrant. Reduce the heat if the garlic begins browning too quickly.
  4. Add carrots, peas, corn and zucchini. Stir-fry for about 6–8 minutes until tender with a little bite. If using frozen peas or corn, ensure their required package cooking instructions are satisfied, preparing separately first if needed.
  5. Add the sauce and toss for another 2–3 minutes, until the vegetables are coated and the liquid reduces slightly. This is a light glossy coating, not a thick starch-bound gravy.
  6. Scatter over any optional sesame seeds, green onions and fresh cilantro. Divide into three side-dish servings. Rice and a protein dish can be served separately.

Nutrition

Calories: 215kcalCarbohydrates: 25gProtein: 6gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gSodium: 823mgPotassium: 512mgFiber: 6gSugar: 11gVitamin A: 8492IUVitamin C: 32mgCalcium: 49mgIron: 2mg

Notes

Yield: Three vegetable-side servings, each one-third of the recipe; rice and protein additions are separate. Heat: Slice carrots thinly so they cook with the softer zucchini. Swaps: Soy sauce can replace tamari but may contain wheat; lemon juice gives a different citrus note instead of rice vinegar. Optional additions: Cooked tofu, tempeh or chickpeas make a more substantial meal, added separately. Shortcut: Frozen vegetables save prep but must be cooked as their packaging directs and can release more water. Sauce: Let excess water evaporate before adding sauce; no starch thickener is part of this recipe. Storage: Refrigerate promptly for three to four days and reheat to 165°F (74°C); the vegetables soften on reheating.

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