Autumn Vegetable Stir-Fry Recipe for Quick Healthy Meals

As the crisp air of autumn settles in, our cravings often turn to warm, hearty dishes filled with seasonal flavors. This Autumn Vegetable Stir-Fry recipe is a vibrant celebration of fall’s best produce, combining the natural sweetness of butternut squash, the earthiness of mushrooms, and the crunch of Brussels sprouts.

It’s a quick, nutritious, and colorful meal that satisfies both the eye and the palate.

Whether you’re cooking for a busy weeknight or looking to impress guests with a wholesome side dish, this stir-fry is versatile and easy to customize. The balance of textures and flavors, enhanced by a simple yet flavorful sauce, makes it a perfect addition to your fall menu.

Plus, it’s vegan and gluten-free, making it accessible to many dietary preferences.

Let’s dive into the cozy world of autumn vegetables and whip up this delicious, nourishing stir-fry that’ll keep you warm and satisfied all season long.

Why You’ll Love This Recipe

Autumn Vegetable Stir-Fry is a fantastic way to enjoy the bounty of the season while keeping things light and healthy. Here’s why it stands out:

• Seasonal and fresh: Takes advantage of fall produce at its peak flavor and nutrition.
• Quick and easy: Ready in under 30 minutes, perfect for busy days.
• Flexible: Easily adaptable with your favorite vegetables or whatever’s in your fridge.
• Nutrient-packed: Rich in fiber, vitamins, and antioxidants.
• Plant-based and allergy-friendly: Vegan, gluten-free, and soy-free options available.

If you love this stir-fry, you might also enjoy exploring Asian Vegan Recipes for Delicious and Healthy Meals or try something sweet like the Vegetarian Date Cake Recipe: Moist, Easy, and Delicious.

Ingredients

• 2 tablespoons olive oil or avocado oil
• 1 small butternut squash, peeled and cut into 1/2-inch cubes
• 1 cup Brussels sprouts, halved
• 1 red bell pepper, sliced into thin strips
• 1 cup cremini mushrooms, sliced
• 1 medium carrot, julienned or thinly sliced
• 1 small red onion, thinly sliced
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 3 tablespoons tamari (or soy sauce for non-gluten-free)
• 1 tablespoon maple syrup or agave nectar
• 1 teaspoon toasted sesame oil
• 1/2 teaspoon crushed red pepper flakes (optional)
• Salt and black pepper, to taste
• 2 green onions, chopped for garnish
• 1 tablespoon sesame seeds, for garnish

Equipment

• Large non-stick or cast-iron skillet or wok
• Sharp chef’s knife
• Cutting board
• Measuring spoons
• Mixing bowl
• Wooden spoon or spatula
• Grater or microplane (for ginger)

Instructions

1. Prepare the vegetables: Peel and cube the butternut squash, halve the Brussels sprouts, slice the bell pepper and mushrooms, julienne the carrot, and thinly slice the onion. Mince the garlic and grate the ginger.
2. Pre-cook the butternut squash and Brussels sprouts: Heat 1 tablespoon of olive oil in the skillet over medium heat. Add the butternut squash cubes and Brussels sprouts, season lightly with salt and pepper, and sauté for about 8-10 minutes until they start to soften and brown. Remove them from the skillet and set aside.
3. Sauté the aromatics: In the same skillet, add the remaining tablespoon of olive oil. Toss in the red onion, garlic, and ginger. Stir-fry for 2-3 minutes until fragrant and the onion is translucent.
4. Add the remaining vegetables: Add the bell pepper, mushrooms, and carrot. Stir-fry for another 5 minutes until the vegetables are tender but still crisp.
5. Combine and season: Return the butternut squash and Brussels sprouts to the skillet. Pour in the tamari, maple syrup, and toasted sesame oil. Add crushed red pepper flakes if using. Stir well to coat all the vegetables evenly and cook for another 2-3 minutes, allowing the flavors to meld.
6. Adjust seasoning: Taste and add more salt or pepper if needed.
7. Serve: Transfer to a serving dish and garnish with chopped green onions and sesame seeds.

Tips & Variations

“Use whatever autumn vegetables you have on hand. Sweet potatoes, parsnips, or kale make great additions or swaps!”

• To add protein: Toss in some cooked chickpeas or tofu cubes during step 4 for a heartier meal.
• Make it spicier: Add a teaspoon of freshly grated chili or a dash of hot sauce.
• For a gluten-free version: Use tamari or coconut aminos instead of soy sauce.
• Add crunch: Sprinkle chopped toasted nuts like cashews or almonds just before serving.
• Serve with grains: This stir-fry pairs beautifully with quinoa, brown rice, or even a warm bowl of soba noodles.

Nutrition Facts

Serving Suggestions

This stir-fry is wonderfully versatile and can be enjoyed in many ways. Serve it over steaming bowls of soft vegan bread for a comforting meal or alongside some fluffy quinoa for a protein boost.

It also pairs well with Asian-inspired dishes like a simple bowl of steamed rice or as a vibrant side to your favorite noodle dish. For a festive twist, try serving it with roasted chickpeas or a light drizzle of your favorite nut-based sauce.

If you’re in the mood for more vegetable-rich meals, be sure to explore Peruvian Vegetable Recipes for Flavorful Healthy Meals or check out Vegetable Alfredo Recipes for Creamy, Healthy Dinners for a creamy alternative.

Conclusion

This Autumn Vegetable Stir-Fry is the perfect way to embrace the flavors and colors of the season in a quick, nourishing meal. It’s packed with wholesome ingredients that provide a satisfying blend of textures and tastes, from sweet to savory with a hint of spice.

Whether you’re cooking for yourself or your family, this dish is a delightful way to enjoy fall veggies in a simple and delicious way.

With minimal prep and cooking time, it’s perfect for busy weeknights or as a vibrant side dish for weekend dinners. Plus, the recipe is adaptable to your preferences and pantry staples, making it a versatile staple in your recipe collection.

Don’t forget to explore other tasty recipes on our blog to keep your meals exciting and nutritious all year long!

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