Zucchini Noodle Stir-Fry

Description

This light yet satisfying stir-fry replaces traditional noodles with fresh spiralized zucchini for a low-carb twist. Tossed with colorful vegetables, garlic, ginger, and a savory-sweet stir-fry sauce, it’s a quick, nutrient-packed meal that’s ready in under 20 minutes. Perfect for a weeknight dinner or healthy lunch, it offers all the flavors of Asian cuisine without the heaviness of regular noodles.

Ingredients for Zucchini Noodle Stir-Fry

• 4 medium zucchinis, spiralized into noodles (zoodles)

• 1 red bell pepper, thinly sliced

• 1 yellow bell pepper, thinly sliced

• 1 medium carrot, julienned

• 1 cup broccoli florets (small pieces)

• 3 cloves garlic, minced

• 1-inch fresh ginger, grated

• 2 tablespoons sesame oil (or olive oil)

For the Sauce

• 3 tablespoons soy sauce (or tamari for gluten-free)

• 1 tablespoon oyster sauce (optional, for depth of flavor)

• 1 tablespoon rice vinegar

• 1 tablespoon honey or maple syrup

• 1 teaspoon chili flakes (optional, for heat)

• 1 teaspoon cornstarch mixed with 2 tablespoons water (optional, for thicker sauce)

For Garnish

• 2 tablespoons sesame seeds

• 2 green onions, sliced

• Fresh cilantro leaves (optional)

Instructions

1. Prepare the zucchini noodles: Spiralize the zucchinis using a spiralizer or julienne peeler. Place in a colander and sprinkle lightly with salt. Let sit for 5–10 minutes to draw out excess water, then gently pat dry.

2. Make the sauce: In a small bowl, whisk together soy sauce, oyster sauce (if using), rice vinegar, honey, and chili flakes. Set aside.

3. Cook the veggies: Heat sesame oil in a large skillet or wok over medium-high heat. Add garlic and ginger; sauté for 30 seconds until fragrant. Add broccoli, carrots, and bell peppers. Stir-fry for 3–4 minutes until just tender-crisp.

4. Add zucchini noodles: Toss in the zoodles and cook for 2–3 minutes, stirring frequently. Avoid overcooking to prevent sogginess.

5. Add sauce: Pour in the sauce and toss everything together. If using cornstarch slurry, stir it in now and cook for another minute until slightly thickened.

6. Serve: Remove from heat. Garnish with sesame seeds, green onions, and fresh cilantro. Serve immediately.

Notes

• Zoodle prep tip: Salting and drying zucchini noodles before cooking prevents watery stir-fry.

• Heat control: Add chili paste or sriracha for extra spice.

• Protein boost: Add tofu, chicken, shrimp, or beef strips.

• Vegan version: Use maple syrup instead of honey and skip oyster sauce.

Tips

1. Cook zoodles quickly—overcooking makes them mushy.

2. Use a large wok or skillet so veggies stir-fry evenly without steaming.

3. Make extra sauce for drizzling over the final dish.

4. For meal prep, keep zoodles raw and stir-fry just before serving.

Servings

Yield: 4 servings
Serving size: Approximately 2 cups

Nutritional Info (Per Serving)

• Calories: ~145 kcal

• Protein: 4 g

• Fat: 6 g

• Carbohydrates: 20 g

• Fiber: 5 g

• Sugars: 10 g

• Sodium: ~650 mg

(Values may vary based on ingredients and portion sizes.)

Benefits

• Low-carb alternative to pasta

• Packed with vitamins & antioxidants from colorful vegetables

• Quick to make — ready in under 20 minutes

• Versatile — adaptable with different sauces and proteins

• Light yet filling for lunch or dinner

Q & A

Q: Can I make this ahead of time?
A: Yes, but store zucchini noodles raw and stir-fry just before serving to avoid sogginess.

Q: Can I freeze zucchini noodles?
A: It’s not recommended, as they release too much water upon thawing.

Q: How do I make it spicier?
A: Add more chili flakes, sriracha, or a spoonful of sambal oelek.

Q: Can I use other vegetables?
A: Absolutely! Snow peas, mushrooms, or baby corn work great in this dish.