Delicious Vegetable Stir-Fry Recipe

Updated on September 20, 2017

A vegetable stir-fry recipe that your kids will devour!

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 a 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.

A Funny Story About My Four Year Old

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 over looking the garden. I left him to eat in peace, delighted that at least he was eating some green food!

Some time 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!

This Stir-Fry Recipe Worked!

This recipe was a bit of a break through. 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 up as 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!

So here’s the recipe. 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!

We also make him fresh green juice every day. If you click on that link you’ll find an article I wrote about its amazing health benefits.

Prep time: 20 min
Cook time: 10 min
Ready in: 30 min
Yields: 4


  • Soy Sauce
  • 2 tablespoons of oil (any will do)
  • Bean Sprouts
  • Sesame Oil (optional)
  • Sesame seeds (optional)
  • Carrots
  • White Cabbage
  • Green leafed veg (any will do)
  • Onion
  • Garlic
  • Mushrooms
  • Courgettes
  • etc...


  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 vegetable and soy sauce. Not too much 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

What do you think?

3 stars from 2 ratings of Stir Fry Vegetables

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

Questions & Answers

    © 2014 Giovanna Sanguinetti


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      • Adventuretravels profile imageAUTHOR

        Giovanna Sanguinetti 

        3 years ago from Perth UK

        It makes me laugh to think that he had us all totally fooled and he was so young too! I still have a battle to get him to eat green vegetables like spinach, which is annoying because they are so good for you. So we make him drink homemade green juice - poor thing! lol!! Getting our own back on him and the snails! Thanks very much for your visit. I really appreciate it.

      • Glenn Stok profile image

        Glenn Stok 

        3 years ago from Long Island, NY

        What a wonderful story about your son and the snails. I never would have guessed the outcome. I actually believed he was eating the lettuce. But in the end, it nice to know he did indeed like the stir fry. I happen to love stir fry myself. I make it often using all sorts of veggies. That should be an interesting trick for anyone trying to get a young child to eat his or her vegetables.

      • Adventuretravels profile imageAUTHOR

        Giovanna Sanguinetti 

        3 years ago from Perth UK

        I am very fussy about mushy things and my husband loves them! He's Scottish and so he loves porridge - yuk! I have leave the kitchen when he eats that! I love crunchy things and my son, well he changes his ideas every Saturday!! lol Thanks for your visit. :)

      • lambservant profile image

        Lori Colbo 

        3 years ago from Pacific Northwest

        The story about your son is hilarious. I know what you mean about textures. My son had a bit of autism and food textures were a constant problem. He would always say "This (fill in the food) has plastic in it." I soon learned it was the texture of the food. It came down to he would only eat spaghetti, tacos, and chili, and anything with berries. Or he would like a food for a very short time and then decide he didn't like it anymore. It ruined holiday cooking when it was just he an I. funny thing is, now he is 22 and his favorite food is sushi -YUCK! He'll eat just about anything now.

        I love a good stir-fry so will put this one in my recipe file.

      • Adventuretravels profile imageAUTHOR

        Giovanna Sanguinetti 

        3 years ago from Perth UK

        Great! Thanks very much indeed for your visit.

      • CherylsArt profile image

        Cheryl Paton 

        3 years ago from West Virginia

        I think this a great idea. I've made more traditional stir fries with rice before, but I think I'll make up a batch with just the veggies next time. Thanks. : )

      • Adventuretravels profile imageAUTHOR

        Giovanna Sanguinetti 

        3 years ago from Perth UK

        That's good to hear. Thanks very much indeed for your visit.

      • TonyPayne profile image

        Tony Payne 

        3 years ago from Southampton, UK

        I love my vegetables and I love stir fry as well. The only thing I don't like is mushrooms, but I would eat any other vegetables at any time.

      • Adventuretravels profile imageAUTHOR

        Giovanna Sanguinetti 

        3 years ago from Perth UK

        Thank you very much indeed fro your comment. I hope you enjoy it.

      • Ahdilarum profile image


        3 years ago

        This is a very simple recipe and you made this beautiful and tastier one, I have to try once.

      • Greensleeves Hubs profile image

        Greensleeves Hubs 

        3 years ago from Essex, UK

        I can empathise with your son! I've always been a chips, pasta and pies type of person, but I do recognise the need for something a bit healthier in the diet. However, for me it's got to be simple - more than one frying pan or saucepan to work with and I start getting confused :)

        Vegetable stir fries certainly fit the bill. Easy, and certainly healthier than many other quick, simple meals, and with the option of different ingredients and sauces to add variety.

      • Adventuretravels profile imageAUTHOR

        Giovanna Sanguinetti 

        4 years ago from Perth UK

        @BodyHairRemoval: We love it in my family. Thanks for the visit and comment.

      • BodyHairRemoval profile image


        4 years ago

        Yummy this looks really good!

      • Adventuretravels profile imageAUTHOR

        Giovanna Sanguinetti 

        4 years ago from Perth UK

        @ecogranny: Wow! That's great -thanks so much for letting me know. I'll look it up now. So chuffed!

      • Adventuretravels profile imageAUTHOR

        Giovanna Sanguinetti 

        4 years ago from Perth UK

        @ecogranny: Thanks Grace - I hop they eat it hem all up and ask for more! My son had his this evening and he was very satisfied!! Thanks for your visit and comment.

      • ecogranny profile image

        Kathryn Grace 

        4 years ago from San Francisco

        P.S. It's now the Recipe of the Day on Cooking with Whole Grains & Whole Foods on Facebook. Check it out!

      • ecogranny profile image

        Kathryn Grace 

        4 years ago from San Francisco

        Your veggie bowl looks so good! Thank you for sharing it. I agree with you. Kids don't like mushy vegetables. Give them slightly cooked, cruncy-tender vegetables that are as fresh and vibrant with natural color as they can be, and they'll gobble them up. I will try your recipe.

      • Adventuretravels profile imageAUTHOR

        Giovanna Sanguinetti 

        4 years ago from Perth UK

        @Merrci: I think they're delicious too! Thanks for visiting.

      • Merrci profile image

        Merry Citarella 

        4 years ago from Oregon's Southern Coast

        I think these sound wonderful for all ages. Love stir fry, and bean sprouts! I'm so glad it worked for your son.

      • Adventuretravels profile imageAUTHOR

        Giovanna Sanguinetti 

        4 years ago from Perth UK

        @Lady Lorelei: I must admit that I find them rather tasty cooked this way too! They are more crunchy and sweeter.

      • Adventuretravels profile imageAUTHOR

        Giovanna Sanguinetti 

        4 years ago from Perth UK

        @Elsie Hagley: My son and his friends really enjoy Chinese style food, and the soy sauce and sesame give the whole dish that slant. They also like the vegetables to be as crunchy as possible. I shall certainly read your lens. Thanks for the visit and the comment.

      • Lady Lorelei profile image

        Lorelei Cohen 

        4 years ago from Canada

        I can see how kids would like the thin vegetables. I have always said that it is because vegetables take so long to chew that kids don't like them. Tiny bites are much easier to eat and a lot more fun. Almost like snack food. I think I would enjoy my veggies this way too.

      • Elsie Hagley profile image

        Elsie Hagley 

        4 years ago from New Zealand

        interesting article. I have been trying to get children to eat their vegetables for years, I have now given up as a great grandparent and let them eat what they want.I have a lens also about children and vegetables. suggestions-to-help-children-enjoy-vegetables. interested just add the in front.


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