Enjoy this delicious stir fry with zucchini noodles. This healthy recipe is packed with vegetables and a great way to help get your 5 a day!
If you are looking for a healthier way to enjoy meals – without the carbs – you have to try these veggie stir fry zucchini noodles!
You can enjoy this healthy stir fry dish to add nutrition, fun and variety to your meal… This zucchini stir fry recipe has become part of my go-to collection of healthy recipes (which are low carb).
I love the incredible balance of flavors and textures in this hearty and complete meal – not to mention the variety of colorful vegetables used in this recipe!
I am excited for you to try this zucchini noodle stir fry recipe!
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How does this Stir Fry Taste?
This stir fry is made using fresh vegetables and zoodles (zucchini/courgette noodles). This resembles the flavors of classic hakka vegetable noodles – with a twist! The zoodles are crunchier than typical noodles and bring a unique texture to this dish.
What are Hakka Noodles?
Hakka noodles are a fusion of Chinese and Indian cuisine. The dish originated from the Hakka speaking provincial areas of China (when they migrated to India).
Traditionally this is an Indo Chinese dish using noodles. In this stir fry we have substituted zucchini/courgettes (zoodles) for regular noodles as a healthier option – without the carbs!
Notes on Ingredients
This dish is made using wholesome and simple ingredients.
- Zucchini or courgette – these are the star of the show. Spiralise to make into zucchini noodles (zucchini spirals).
- Bell Peppers – a mixture of red and green bell peppers are used in this stir fry.
- Garlic + ginger - fresh garlic cloves and ginger are finely chopped to enhance the flavor of this dish.
- Onions – you can use red onions or brown/yellow onions in this recipe, as desired
- Spring onions - spring onions/green onions/scallions are used in this stir fry and bring a unique flavor to these.
- Broccoli - a handful of broccoli florets are added in this stir fry for taste (and added nutrition)
- Chillies – for spice
- Carrots – finely slice carrots (using a knife or julienne peeler), this helps the carrots cook easily. Use a vegetable peeler to peel the carrot before slicing.
- Oil – a mixture of olive oil and toasted sesame oil is used in this recipe for a range of flavor (a tablespoon of olive oil and a tablespoon of sesame oil).
- Vinegar – use balsamic vinegar and white vinegar to bring a hint of tanginess and subtle sweetness in this dish
- Soy sauce – dark and light soy sauce are used to bring flavor to this dish. You can make this dish soy-free by using coconut aminos sauce.
- Salt (optional) – for seasoning, to taste.
- Sweetcorn, mushrooms or cabbage (optional) – fresh vegetables including sweetcorn, mushrooms or cabbage are a great addition, add as desired.
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Equipment
- You will need a wok (preferably non-stick) or large non-stick frying pan (or large skillet) to make this stir fry. Plus two flat wooden spoons to easily stir fry the ingredients.
- You will need to use a spiraliser (zoodle maker) to prepare the zucchini noodles (courgette noodles).
How to make this Zucchini Noodle Stir Fry
- Heat olive oil and toasted sesame oil in a pan (on high heat). Once hot add garlic and ginger and sauté for a 5-10 seconds, or until the raw smell goes away. The garlic and ginger will start to caramelize slightly.
- Add spring onions and cook for a few seconds. Add sliced onions and cook for another 20-30 seconds.
- Add sliced peppers, carrots and broccoli (and cabbage if using) cook on high heat for 40-60 seconds. Add soya sauce, and vinegar and salt (if required) and stir to combine.
- Add the spiralled courgettes (zoodles) (and sweetcorn if including) and cook for
another 1-2 minutes. Take off the heat to avoid excess release of water from vegetables. Serve fresh and enjoy!
Tips
- Omit/adjust salt as desired: Soy sauce can contain added salt so you may not need to add salt. If desired add a pinch and adjust according to taste.
- Prepare ingredients in advance: it helps to have all the ingredients prepared as we are cooking on high heat and the cooking process takes just a few minutes. You can even prepare vegetables the day before (and store in the fridge). This is a great for meal prep and makes mealtimes much faster even for busy weeknights!
- Avoid overcooking: If vegetables are cooked longer they will release a lot of water. Even a few extra minutes may result in this.
- Remove from heat and serve immediately: Ensure you remove the wok from heat 5 seconds after adding the zoodles. Serve these veggie noodles immediately for best results (with time the vegetables can release more water).
Electric vs gas cooker/hobs: cooking time can vary between electric and gas hobs. Heat transfer to the pan is greater with electric cookers (so you will need slightly less time compared to if you are using a gas hob/cooker). Use medium-high heat or high heat when stir frying vegetables for the best taste.
Variations
- Vegetables: Add finely sliced cabbage, snow peas, or mangetout or any additional extra veggies of your choice! Avoid adding the squidgy vegetables like marrow potato etc as this will make the dish mushy!
- Mushrooms: if adding mushrooms – you can also dry sauté separately if preferred as they can release excess moisture. Once you have sautéed the mushrooms, add to the stir fry.
- Sesame seeds: garnish with sesame seeds for added crunch
- Zoodles: you can also use zoodles to replace traditional pasta for healthier meals
How to serve
Serve these Asian zucchini noodles as a main course with paneer manchurian and mango and cucumber salad. Chinese garlic green beans are another side dish (and easy recipe) that goes well with this nutritious meal!
You can also enjoy this with quinoa salad!
For added tanginess, slice green chillies and soak in vinegar (balsamic or rice wine vinegar). Serve in a small bowl alongside the veggie stir fry. Alternatively, enjoy with sweet chilli sauce with red pepper flakes.
Related
Stir Fry with Zucchini Noodles (Recipe with Vegetables)
Ingredients
- 1 tablespoon Toasted sesame oil
- 1 tablespoon Olive oil extra virgin
- 2 Spring onions chopped
- 5-6 Garlic cloves finely chopped
- ½ teaspoon Fresh ginger finely chopped
- 1 Red or green chilli optional
- 1 Onion red or brown/yellow, sliced
- 1 Bell pepper ½ red and ½ green, finely sliced
- 1 Zucchini/Courgette spiralized
- 4-5 Broccoli florets
- 1 Carrot finely sliced
- ¼ cup Sweetcorn
- ½ cup Mushrooms sliced
Sauces
- 1 teaspoon Balsamic vinegar
- 1 teaspoon White vinegar
- 1 teaspoon Dark soy sauce (use coconut aminos sauce to make soy-free)
- 1 teaspoon Light soy sauce optional
- Pinch Salt optional, to taste
Instructions
- Heat olive oil and toasted sesame oil in a pan (on high heat). Once hot add garlic and ginger and sauté for a 5-10 seconds, or until the raw smell goes away. The garlic and ginger will start to caramelize slightly.
- Stir in the spring onions and cook for a few seconds.
- Add sliced onions, stir and cook for another 20-30 seconds.
- Add sliced peppers, carrots and broccoli (and cabbage if using). Stir and cook on high heat for 40-60 seconds.
- Add soya sauce, and vinegar and salt (if required) and stir to combine.
- Add the spiralled courgettes (zoodles) (and sweetcorn if including) and cook for another 1-2 minutes, remove from heat. Serve fresh and enjoy!
Notes
-
- Omit/adjust salt as desired: Soy sauce can contain added salt so you may not need to add salt. If desired add a pinch and adjust according to taste.
- Prepare ingredients in advance: it helps to have all the ingredients prepared as we are cooking on high heat and the cooking process takes just a few minutes. You can even prepare vegetables the day before (and store in the fridge). This is a great for meal prep and makes mealtimes much faster even for busy weeknights!
- Avoid overcooking: If vegetables are cooked longer they will release a lot of water. Even a few extra minutes may result in this.
- Remove from heat and serve immediately: Ensure you remove the wok from heat 5 seconds after adding the zoodles. Serve these veggie noodles immediately for best results (with time the vegetables can release more water).
Electric vs gas cooker/hobs: cooking time can vary between electric and gas hobs. Heat transfer to the pan is greater with electric cookers (so you will need slightly less time compared to if you are using a gas hob/cooker). Use medium-high heat or high heat when stir frying vegetables for the best taste.
Gunjan
I'm on low carb diet so this recipe fits my requitements. This stir fry was my dinner last night and I have to say that it's the best I have tasted so far.
Shweta
This was so delicious and so easy to make! Was an easy way to add veggies to our dinner!
Gianne
It was such a fresh and healthy dish packed with tons of flavor. The zoodles were a perfect alternative to regular noodles. I'll definitely be making this again!
Yana
Absolutely love this recipe! Bursting with flavours without the carbs!
Sonia
Thank you Yana ... So pleased to hear that!
Tara
Such a fun use for zucchini! Absolutely amazing and I love all that color.
Sonia
Hi Tara, agree - it is a fun use for zucchini! That's great to hear!
Dannii
This was delicious. So vibrant and fresh! I will definitely be making it again.
Sonia
Thank you Dannii! So happy to hear that!