3 Day Refresh Vegetable Stir Fry Recipe for Easy Meals

If you’re embarking on a 3 Day Refresh or simply craving a vibrant, nutrient-packed meal, this 3 Day Refresh Vegetable Stir Fry Recipe is your perfect go-to dish. Bursting with fresh vegetables and an easy-to-make sauce, this stir fry is ideal for cleansing your palate, boosting your energy, and enjoying wholesome flavors.

The recipe is designed to be light yet satisfying, supporting your body’s natural detox process while delivering a rainbow of textures and tastes.

Whether you’re new to plant-based meals or a seasoned vegetable lover, this stir fry offers a quick, delicious, and healthful option that fits seamlessly into a busy lifestyle. It’s perfect for meal prep, easy to customize, and pairs wonderfully with a variety of grains or proteins if you want to extend it beyond the initial cleanse.

Ready to add some sizzle and color to your kitchen? Let’s dive into this refreshing recipe that celebrates the goodness of fresh produce!

Why You’ll Love This Recipe

This 3 Day Refresh Vegetable Stir Fry is packed with fresh, crisp vegetables that provide essential vitamins and minerals to support your body’s detoxification. The quick cooking method preserves nutrients while delivering a satisfying crunch and vibrant color.

It’s a low-calorie, low-fat meal that keeps you full and energized without weighing you down.

The recipe is incredibly versatile — you can swap in your favorite veggies or whatever you have on hand, making it a perfect way to reduce food waste. Plus, it’s naturally gluten-free, dairy-free, and vegan-friendly, catering to a variety of dietary needs.

Best of all, it comes together in under 30 minutes, making it an ideal choice for a healthy weekday meal or part of your 3 Day Refresh plan.

For more inspiration on healthy vegetable dishes, check out these related recipes: Low Calorie Vegetable Soup Recipe for Healthy Eating, Vegetable Alfredo Recipes for Creamy, Healthy Dinners, and Asian Vegan Recipes for Delicious and Healthy Meals.

Ingredients

• 2 tablespoons olive oil or avocado oil
• 1 cup broccoli florets
• 1 cup sliced bell peppers (red, yellow, or orange)
• 1 cup snap peas or snow peas
• 1 medium carrot, thinly sliced
• 1 cup sliced mushrooms (button or cremini)
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 2 green onions, sliced
• 1/4 cup low-sodium vegetable broth or water
• 2 tablespoons coconut aminos or low-sodium soy sauce (for soy-free option)
• 1 teaspoon toasted sesame oil (optional for flavor)
• Salt and freshly ground black pepper, to taste
• Red pepper flakes, optional for a spicy kick
• 1 tablespoon sesame seeds, for garnish

Equipment

• Large non-stick skillet or wok
• Sharp chef’s knife
• Cutting board
• Measuring spoons and cups
• Spatula or wooden spoon
• Grater or microplane (for ginger)

Instructions

1. Prepare the vegetables: Wash and chop all your vegetables into bite-sized pieces for even cooking. Mince the garlic and grate the fresh ginger to release their vibrant flavors.
2. Heat the oil: Place your skillet or wok over medium-high heat and add the olive or avocado oil. Let it warm for about 30 seconds until shimmering but not smoking.
3. Sauté aromatics: Add the minced garlic and grated ginger to the hot oil. Stir constantly for about 30 seconds until fragrant but not browned to avoid bitterness.
4. Add vegetables: Toss in the broccoli, bell peppers, snap peas, carrots, and mushrooms. Stir frequently to coat evenly with the garlic and ginger. Cook for about 5-7 minutes until vegetables are crisp-tender.
5. Deglaze and season: Pour in the vegetable broth or water and the coconut aminos (or soy sauce). Stir quickly to deglaze the pan, scraping up any bits stuck to the bottom. This adds a lovely depth of flavor.
6. Finish with flavor: Drizzle the toasted sesame oil over the stir fry and toss everything together. Season with salt, black pepper, and red pepper flakes if you want some heat. Cook for another 1-2 minutes until everything is well mixed and heated through.
7. Garnish and serve: Remove from heat, sprinkle with sliced green onions and sesame seeds. Serve warm and enjoy the fresh, vibrant flavors!

Tips & Variations

“For an extra protein boost during your refresh, consider adding a handful of steamed edamame or tofu cubes.”

• Vegetable swaps: Feel free to substitute or add vegetables like zucchini, cauliflower, bok choy, or green beans based on what’s fresh and available.
• Make it spicy: Add sliced fresh chili or a dash of chili paste for a fiery version.
• Make it nutty: Toss in some cashews or peanuts for added crunch and nutrition.
• Use different oils: Swap olive oil for coconut oil or grapeseed oil to change the flavor profile.
• For a gluten-free option: Ensure your coconut aminos or soy sauce is certified gluten-free.
• Batch cooking: This stir fry reheats well and can be stored in the fridge for up to 3 days, perfect for meal prep during your 3 Day Refresh.

Nutrition Facts

Serving Suggestions

This vegetable stir fry pairs beautifully with a simple base of steamed brown rice, quinoa, or cauliflower rice for a low-carb option. You can also enjoy it alongside a light soup such as the Low Calorie Vegetable Soup Recipe for Healthy Eating for a wholesome, filling meal.

For an added touch of heartiness, serve with a side of baked tofu or tempeh marinated in your favorite Asian-inspired sauce. This dish is also excellent topped with fresh herbs like cilantro or basil to brighten the flavor profile even more.

Conclusion

The 3 Day Refresh Vegetable Stir Fry is a flavorful, nutritious, and easy-to-make recipe that perfectly supports your goals of cleansing, energizing, and nourishing your body. With just a handful of fresh vegetables and simple seasonings, you can create a meal that feels indulgent yet light and healthful.

The quick cooking time makes it a practical choice for busy days, while its versatility means you can enjoy it repeatedly without getting bored.

Whether you’re doing a short cleanse or simply want to enjoy a vibrant vegetable-forward meal, this stir fry ticks all the boxes. Don’t forget to explore more delicious and healthy recipes like the Vegetable Alfredo Recipes for Creamy, Healthy Dinners or the Asian Vegan Recipes for Delicious and Healthy Meals to keep your plant-based journey exciting and flavorful.

Happy cooking and refreshing!

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