Canned Stir Fry Vegetables Recipes for Quick Healthy Meals

When it comes to quick and healthy meals, canned stir fry vegetables offer an unbeatable combination of convenience and nutrition. Whether you’re pressed for time or simply want to whip up something colorful and tasty without the hassle of chopping fresh veggies, canned vegetables can be a lifesaver in your kitchen.

These pre-prepped veggies retain much of their flavor and texture, making them perfect for vibrant, satisfying stir fry dishes that can be ready in under 20 minutes.

In this blog post, I’ll share some fantastic canned stir fry vegetables recipes that transform simple pantry staples into delicious meals bursting with flavor. From classic Asian-inspired stir fries to fusion dishes with a twist, these recipes prove that canned veggies are anything but boring.

Plus, I’ll share tips on how to enhance their flavor and texture, making your meals taste fresh and homemade every time.

Why You’ll Love This Recipe

Canned stir fry vegetables recipes are an excellent choice for busy weeknights, beginners in the kitchen, or anyone looking to reduce food waste. No need to worry about wilting greens or spoiled produce — canned veggies are shelf-stable, affordable, and packed with nutrients.

Moreover, these recipes are incredibly versatile. You can easily customize them by adding your favorite proteins, sauces, or spices.

They’re perfect for meal prepping, and since canned vegetables are already cooked to a degree, your stir fry comes together faster without sacrificing taste or texture.

Finally, these dishes are a great way to sneak in extra vegetables, especially if you’re cooking for picky eaters or kids. With simple seasoning and creative flavor combinations, canned stir fry vegetables can shine as the star of your dinner table.

Ingredients

• 2 cans (15 oz each) mixed stir fry vegetables (drained)
• 2 tablespoons vegetable oil or sesame oil for richer flavor
• 3 cloves garlic, minced
• 1-inch piece fresh ginger, grated
• 1 small onion, thinly sliced
• 2 tablespoons soy sauce (or tamari for gluten-free)
• 1 tablespoon oyster sauce (optional for depth)
• 1 teaspoon chili flakes (optional for heat)
• 1 teaspoon cornstarch mixed with 2 tablespoons water (for thickening)
• Salt and pepper to taste
• 1 tablespoon toasted sesame seeds (for garnish)
• 2 green onions, chopped (for garnish)

Equipment

• Large non-stick skillet or wok
• Wooden spoon or spatula
• Small bowl (for cornstarch slurry)
• Strainer (to drain canned vegetables)
• Knife and cutting board

Instructions

1. Prepare your ingredients: Drain the canned vegetables thoroughly to avoid excess liquid in your stir fry. Mince the garlic, grate the ginger, and slice the onion thinly.
2. Heat the skillet: Place your wok or large skillet over medium-high heat. Add the vegetable or sesame oil and allow it to warm up until shimmering.
3. Sauté aromatics: Add the minced garlic, grated ginger, and sliced onion to the hot oil. Stir frequently and cook for about 2-3 minutes until fragrant and the onions start to soften.
4. Add the canned vegetables: Toss in the drained canned vegetables. Stir well to combine with the aromatics. Cook for 4-5 minutes, stirring occasionally to ensure even heating and slight caramelization.
5. Season your stir fry: Pour in the soy sauce, oyster sauce (if using), and chili flakes. Stir to coat the vegetables evenly. Taste and add salt or pepper if needed.
6. Thicken the sauce: Mix the cornstarch with water in a small bowl to create a slurry. Pour the slurry into the skillet and stir continuously until the sauce thickens and clings to the vegetables, about 1-2 minutes.
7. Finish and garnish: Remove the stir fry from heat. Sprinkle with toasted sesame seeds and chopped green onions for an extra burst of flavor and texture.
8. Serve immediately: Enjoy your canned stir fry vegetables over steamed rice, noodles, or as a flavorful side.

Tips & Variations

“Draining canned vegetables well is key to avoiding a watery stir fry. For extra texture, briefly sauté the vegetables in a hot pan to help evaporate excess moisture.”

• Add protein: For a heartier meal, toss in cooked chicken strips, tofu cubes, shrimp, or beef slices when adding the vegetables.
• Mix sauces: Experiment with hoisin, sriracha, or teriyaki sauces for different flavor profiles.
• Fresh herbs: Add fresh basil, cilantro, or mint at the end for a refreshing twist.
• Use other canned veggies: Try this technique with canned bamboo shoots, water chestnuts, or baby corn for authentic Asian flavors.
• Make it vegan: Skip oyster sauce or replace it with mushroom-based vegan oyster sauce to keep it plant-based.

Nutrition Facts

Note: Nutrition facts vary depending on the canned vegetables and sauces used.

Serving Suggestions

This canned stir fry vegetable dish pairs beautifully with steamed jasmine rice or brown rice for a wholesome meal. You can also serve it over your favorite noodles, such as rice noodles or soba, for a comforting bowl of stir fry.

For a low-carb option, try serving the stir fry on cauliflower rice or alongside a fresh green salad. It also makes a fantastic filling for lettuce wraps or as a side to grilled tofu or tempeh.

Want to add more flavor? Drizzle with a bit of toasted sesame oil just before serving, or sprinkle with crushed peanuts or cashews for crunch.

Conclusion

Canned stir fry vegetables are an incredibly convenient and versatile pantry staple that can help you create delicious, nutritious meals in no time. With simple ingredients and easy steps, you can elevate canned veggies into a vibrant stir fry that rivals fresh preparations.

Whether you’re a busy professional, a beginner cook, or just looking for easy meal ideas, these recipes will inspire you to make the most of canned vegetables. Remember, a few flavor boosts like fresh garlic, ginger, and quality sauces can transform canned veggies into a delightful meal everyone will love.

For more vegetable-focused inspiration, check out these recipes: Peruvian Vegetable Recipes for Flavorful Healthy Meals, Vegetarian Date Cake Recipe: Moist, Easy, and Delicious, and Vegan Bread Machine Recipe for Soft, Delicious Loaves.

Happy cooking!

Canned Stir Fry Vegetables Recipes Listicle

Classic Garlic Ginger Stir Fry with Canned Mixed Vegetables

This simple recipe highlights the aromatic duo of garlic and ginger, bringing out the best in canned mixed vegetables. The soy and oyster sauce blend adds savory depth, while sesame seeds provide a nutty finish.

Ingredients

• 2 cans mixed vegetables (carrots, peas, corn, green beans), drained
• 2 tablespoons sesame oil
• 3 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 3 tablespoons soy sauce
• 1 teaspoon sugar
• 1 tablespoon oyster sauce (optional)
• 1 teaspoon chili flakes (optional)
• 2 green onions, sliced
• 1 tablespoon toasted sesame seeds

Instructions

1. Heat sesame oil in a wok over medium-high heat.
2. Add garlic and ginger, stir-fry for 1 minute until fragrant.
3. Add drained canned vegetables and stir-fry for 5 minutes.
4. Mix soy sauce, oyster sauce, sugar, and chili flakes in a bowl; pour over vegetables.
5. Cook for another 2 minutes, stirring frequently.
6. Garnish with green onions and sesame seeds before serving.

Spicy Szechuan Canned Vegetable Stir Fry

This fiery stir fry uses canned vegetables combined with Szechuan peppercorns and chili oil for a bold, numbing spice kick. Great for those who love heat!

Ingredients

• 2 cans stir fry vegetables, drained
• 2 tablespoons vegetable oil
• 2 teaspoons Szechuan peppercorns, crushed
• 2 tablespoons chili oil
• 3 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 teaspoon rice vinegar
• 1 teaspoon sugar
• Fresh cilantro for garnish

Instructions

1. Heat oil in a wok and toast crushed Szechuan peppercorns for 30 seconds.
2. Add garlic and stir-fry until fragrant.
3. Add canned vegetables and stir-fry for 4 minutes.
4. Pour in soy sauce, rice vinegar, sugar, and chili oil; toss well.
5. Cook for another 2 minutes, then garnish with fresh cilantro.

Thai-Inspired Canned Vegetable Stir Fry with Peanut Sauce

This recipe features a creamy, nutty peanut sauce that elevates canned vegetables to a Thai-inspired delight. It’s perfect for a quick dinner with a rich and satisfying sauce.

Ingredients

• 2 cans mixed stir fry vegetables, drained
• 2 tablespoons vegetable oil
• 2 cloves garlic, minced
• 2 tablespoons peanut butter
• 2 tablespoons soy sauce
• 1 tablespoon lime juice
• 1 tablespoon maple syrup or honey
• 1 teaspoon grated ginger
• Chopped peanuts and fresh basil for garnish

Instructions

1. Heat oil in a skillet, sauté garlic and ginger for 1-2 minutes.
2. Add canned vegetables and stir-fry for 5 minutes.
3. In a small bowl, whisk together peanut butter, soy sauce, lime juice, and maple syrup.
4. Pour sauce over vegetables and toss to coat evenly.
5. Cook for another 2 minutes until heated through.
6. Garnish with chopped peanuts and fresh basil before serving.

For more creative vegetable recipes, explore our collection of Asian Vegan Recipes for Delicious and Healthy Meals and Vegetarian Tex Mex Recipes for Easy Weeknight Dinners. If you love baking alongside your cooking adventures, you’ll also enjoy the Vegetarian Date Cake Recipe: Moist, Easy, and Delicious.

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