This quick and tasty easy zucchini stir fry recipe is vegetarian, vegan, gluten-free and so, so easy!
When you need a quick veggie option for a cozy supper for 2, a stir fry can be a perfect choice, especially a super tasty one!
With warming garlic and crunchy sesame seeds, your veggies will have a boost of flavor with this recipe – so grab your pan!
Ingredients You’ll Need
Sesame oil – This strongly flavored oil will boost the sesame seed taste in this dish. You could use different flavored olive oil here, but this one is a favorite!
Onions – Medium white onions have been used but you could use red onion here instead.
Zucchinis – Medium zucchinis should provide the perfect amount of vegetables for your dish. If you can stretch to it, organic ones are a good choice.
Soy sauce – If you want to avoid gluten, you can use coconut aminos here instead. Or chose a good quality dark soy sauce.
Garlic – Fat, juicy cloves are great for this recipe.
Sesame seeds – You could use black or white sesame seeds for this dish. They are a great source of vitamin E and will add some protein to your dish.
Salt and black pepper – You can use any regular salt here but do opt for freshly ground black pepper as it will give you a much stronger taste!
How to Make Zucchini Stir Fry?
Place a large skillet (or a non-stick frying pan like this one) over medium-high heat and add the sesame oil.
Tip in the thin slices of onion and cook over medium heat for 3 minutes until tender, but not colored.
Add the fresh zucchini slices to the pan and cook for another 5 minutes over medium high heat stirring throughout.
Next, add the soy sauce and garlic to the pan and cook for another 3-5 minutes.
Sprinkle over the sesame seeds, stir and cook for a further minute. Take off the heat.
Add salt and pepper to taste.
What Can I Serve the Zucchini Stir-Fry With?
You could steam some white rice to serve on a bed of rice with this vegetable stir fry, or choose a wholegrain variety or other grain of your choice or even cauliflower rice for a low carb twist on this healthy dinner.
Noodles would also be a great accompaniment with this stir fry, and you could use egg noodles, rice noodles, or a favorite you have.
You could even serve the Zucchini Stir Fry as an accompaniment dish to a protein of your choice. A chicken breast or fillet of salmon would enjoy sitting on top of this tasty zucchini recipe as a complete meal!
What is the Best Way to Cut Zucchini for Stir Fry?
Wash and halve your humble zucchinis lengthways and then slice. Make sure all your thick slices of zucchini are the same size as possible, so you get an even cook.
You could of course cut into batons, but this way the fleshy part soaks up even more of the garlicky, sesame taste.
For a low-carb treat, how about spiralizing your zucchinis and treating them as noodles, removing the need for a side dish of rice or noodles?
What Seasoning Goes Well with Zucchini?
Zucchini is like a sponge for flavor and loves anything strong! Always season well with salt and pepper but other suggestions for zucchini dishes would be –
Herb and butter
Garlic and Lemon
Oregano and Rosemary
Chili and paprika
Just to name a few!
Step-by-Step Instructions for Zucchini Stir Fry
More of a visual learner? Check how to make this stir fry step-by-step.
What Else Can I Add to the Zucchini Stir Fry?
You can add some extra veggies to this dish to make more servings.
How about adding some chopped mushroom and batons of carrot?
Slices of broccoli and cauliflower would go so well with this stir fry and add another texture with lots of fiber.
Green beans would give a lovely crunch to this stir fry too, and a burst of fresh green color.
You could also add some peas and stir through to make it a little different.
Beansprouts and noodles could be another option, instead of serving this with rice.
Is Zucchini Healthy?
Yes! Zucchini is a vegetable that is full of essential nutrition for our health!
Zucchini is a source of Vitamin B6 and Vitamin C, which helps regulate our metabolism and boost our immune system.
It contains plant compounds, like lutein and zeaxanthin, which are thought to help protect our eyes.
It’s a helpful source of fiber, so great for our gut health!
Zucchini is also a source of potassium and magnesium, so plenty of good stuff in this green veggie.
Can I Store Zucchini Stir Fry Leftovers?
If you don’t eat all your Zucchini Stir Fry at one mealtime, you can store it in the fridge for 2-3 days. The garlic and sesame seeds will taste stronger as these flavors do develop.
You can heat the dish quickly in the skillet or frying pan again, but it will have a slightly softer texture.
This dish doesn’t do so well frozen as the slices of zucchini have a high-water content
, but who needs to freeze when this dish is so quick to make? Especially if you use the following tips:
Can I Make Ahead?
Yes! For a super quick supper, you can slice your onions and zucchini, and mince your garlic ahead of time. Store in the fridge for 1-2 days.
This means when it comes to eating, you can just throw it all in your skillet or frying pan and cook in minutes.
Zucchini Stir Fry With Garlic and Sesame Seeds
- 1 Tbsp sesame oil
- 2 medium onions (sliced)
- 3 small zucchinis (sliced and halved) (or 2 medium zucchinis)
- 2 Tbsp soy sauce
- 4 garlic cloves (minced)
- 2 tbsp sesame seeds
- salt and black pepper to taste
- Set your skillet over medium-high heat and add sesame oil. Add in the onions and cook for 3 minutes until tender.
- Add in the zucchini and cook for another 5 minutes stirring throughout.
- Add in the soy sauce and garlic. Cook for another 3-5 minutes.
- Sprinkle the stir-fry with sesame seeds, cook for a minute and take off the stove.
- Salt and pepper to taste.
Nutrition Information:Yield: 2 bowls Serving Size: 1 bowl
Amount Per Serving: Calories: 203Total Fat: 12gSaturated Fat: 1.7gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 1192mgCarbohydrates: 22gNet Carbohydrates: 16.5gFiber: 5.5gSugar: 9.7gProtein: 6.7g
Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.