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Delicious Vegetable Stir-Fry Recipe (Kid-Approved)

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Giovanna's dad was a brilliant Italian chef. As a result, Giovanna has a great interest in cooking delicious and nutritious food.

Read on for my vegetable stir-fry recipe!

Read on for my vegetable stir-fry recipe!

A Vegetable Stir-Fry That Your Kids Will Devour

I developed this recipe in an attempt to get my vegetable-hating son to eat more vegetables, and it worked! (You can read the full story below.)

It’s fast and very easy to stir-fry vegetables, which is a real bonus! And you don’t need a wok, although this adds a bit of drama in the kitchen. And, of course, you can add all sorts of things to the stir-fry recipe, like cooked chicken or fried tofu.

You can buy bags of vegetables in the supermarket that have already been sliced; these are great because they have bean sprouts, which are a vital ingredient!

Prep timeCook timeReady inYields

20 min

10 min

30 min

4 servings


  • Soy sauce
  • 2 tablespoons of oil (any will do)
  • Bean sprouts
  • Sesame oil (optional)
  • Sesame seeds (optional)
  • Carrots
  • White cabbage
  • Green leafed veggies (any will do)
  • Onion
  • Garlic
  • Mushrooms
  • Courgettes
  • Other vegetables, according to your preferences


  1. Slice all your vegetables thinly. Aim to make them all the same size.
  2. Put the oil in your wok or skillet and heat until it's really hot.
  3. Add the vegetables and soy sauce—not too much soy sauce, because it's quite salty. You can always add more at the table.
  4. Keep stirring for 5 to 10 minutes. Keep the heat high. The vegetables should be crunchy!
  5. Add a few drops of sesame oil while it's cooking—this gives it a more authentic Chinese flavour.
  6. Serve immediately.

A Funny Story About My Son and Vegetables

My son has been really fussy about eating vegetables since he was about 5 years old. When he was very little, I made sure he ate plenty of veggies; he was almost completely vegetarian.

Then something terrible happened: He started nursery school, and I stupidly decided to let him eat school lunch. I cringe now when I think about it because I can’t believe that I trusted the state school system to feed my son!

They served up what I call ‘brown’ food—chips, pasta, pies, etc.—with the choice of some green vegetables, and children (as young as 4!) were trusted to line up and choose what they wanted to eat. Of course, they didn’t bother with the green stuff!

Peer pressure soon kicked in, and within days, my son was telling me that vegetables were disgusting! He just refused to eat them. So I had to give him packed lunch instead of a hot meal. But, believe it or not, the damage had already been done. He hated vegetables from then on.

The Lettuce Disaster

When I say my son didn't want to eat his vegetables, I mean he really did not want to! But he seemed to enjoy lettuce. So I religiously prepared him a lovely bowl of crispy lettuce every evening with his meal. His chair was nestled by the sofa in the corner of the kitchen overlooking the garden. I left him to eat in peace, delighted that at least he was eating some green food!

Sometime later, I noticed that we had some unwelcome visitors in the kitchen—no, not mice, but snails! There were shiny trails all over the kitchen floor! Very odd!

At first, I picked them up and took them back into the garden—I could just about cope with that! But one morning, I came down in my bare feet and crunched one in between my toes! Yuk! The snails had to go!

Later that day, I pushed and heaved the sofa away from the wall, and there it was, to my utter horror: my son's lettuce! He'd been hiding it behind the sofa and not eating it at all. He told me he had pet snails that were getting fat!

Son 10, mum 0—what a slippery child I had reared!

Finally, the Stir-Fry Recipe Worked!

This recipe was a bit of a breakthrough. We decided that it wasn’t the vegetables he didn’t like, but the texture. If you think about it, boiling the life out of something and then serving it as a mush isn’t very appetizing.

So we tried him with stir-fried vegetables! Guess what? It worked. He actually cheers when they’re on the menu! He is now 14 years old, and he will very happily eat stir-fried vegetables—huge amounts, in fact—and so will his friends! We also make my son fresh green juice every day.

Do you have any ideas about how to get kids to eat more veggies? Please leave a comment. Thanks very much indeed for your visit.

What do you think of the recipe?

© 2014 Giovanna