Quick Vegetable and Edamame Stir-Fry

Make a quick and easy edamame stir-fry in under 20 minutes with edamame, bell pepper, carrot, and mushrooms tossed in a sweet & savory stir-fry sauce for a delicious, healthy, protein-dense meat-free meal!

Quick and Easy Protein-Packed Edamame Stir-Fry

Stir-frying is a low-budget, quick, simple cooking method allowing you to throw together nutritious, texture and flavor-packed meals in as little as 15 minutes. The quick cooking allows the veggies to retain more nutrients than other cooking methods, and now – with the addition of edamame, there’s extra fiber, heart-healthy fats, and plant-based protein!

This edamame stir fry recipe is packed with crunchy, tender-crisp textures, can be adapted with other veggies you have, and is tossed in our favorite simple 5-ingredient stir-fry sauce (it’s savory, slightly nutty, sweet, and optionally spicy). Serve it with rice or noodles for a well-balanced, satisfying meal.

Looking for more vegan stir-fry recipes? Check out our spicy sesame tofu stir-fry, shiitake asparagus tofu stir-fry, quick teriyaki tofu stir-fry, vegetable noodle stir-fry.

Is Edamame Healthy For You?

First up, what are edamame beans? They’re just young soybeans (which are eventually used to make tofu, tempeh, miso, etc.) that haven’t ripened or hardened yet. They’re naturally gluten-free, cholesterol-free, fiber-rich, and a popular way to increase protein on a plant-based diet, with around 18 grams of protein per cup.

They also contain several micronutrients, including potassium, iron, calcium, vitamin K, and folate. Research shows they may improve bone health, lower cholesterol, and reduce the risk of diabetes, high blood pressure, and possibly cognitive decline.

The Ingredients and Substitutes

The Edamame Stir-Fry Vegetables

• Oil: Use any high-heat cooking oil, like vegetable oil, canola oil, peanut oil, etc.
• Aromatics: Fresh ginger and garlic are a typical addition to stir-fries, helping to make a flavorful, deep base flavor.
• Edamame: It’s easiest to use a bag of frozen shelled edamame for this simple edamame recipe (like our edamame salad); otherwise, you’ll need to prepare them yourself.
• Other vegetables: Bulk up the meal with stir-fry favorites like:
  • Bell pepper
• • Carrot
  • Mushrooms (button, brown, cremini, shiitake, etc., or a mix- any will work)
• Water chestnuts: (Optional) For tender crunch – these can be found canned in the foreign section of major grocery stores and in international stores.
• To garnish: A sprinkling of raw or toasted sesame seeds and finely sliced green onions are a simple, flavorful garnish for this edamame stir fry recipe.

The Vegan Stir Fry Sauce

• Soy sauce: We used low-sodium soy sauce to avoid it becoming overly salty. If you’re gluten-free, use tamari or coconut aminos instead.
• Toasted sesame oil: To add heaps of depth with a toasty, nutty flavor.
• Sweetener: We used brown sugar, but feel free to use unrefined coconut sugar, agave, or maple syrup instead.
• Cornstarch: A combination of water and cornstarch (or arrowroot flour) made into a slurry will thicken the sauce.
• Vegetable bouillon/ stock: (optional) While it’s possible to just use hot water, we love stock or adding a stock cube (reduced sodium if preferred) for extra flavor.
• Red pepper flakes: (optional) To add heat to the stir-fry sauce. Hot sauce/ chili paste would also work. Adjust the amount to taste or omit it entirely.

What Could I Add to Edamame Bean Stir Fry?

• Other vegetables: Have fun experimenting with different veggies in this vegan stir fry by using it as a great ‘empty the fridge’ dish. E.g., broccoli florets, baby corn, sugar snap peas, bean sprouts, cabbage, etc.
• Acidity: Add a subtle tang and brightness to the sauce with a splash of lime or lemon juice or vinegar like rice vinegar or apple cider vinegar.
• Mirin: A splash of this Japanese sweet rice wine creates a more full-bodied sauce.
• More protein: Edamame beans are already loaded with protein. However, if you want to boost the protein content further, you could add some extra-firm tofu, tempeh, or vegan mock stir-fry pieces.
• Cashews: To garnish for a bit of crunch.

How to Make Edamame Stir Fry

• First, peel and mince the garlic and ginger, then rinse, dry, and finely slice the carrot and chop the onion and bell peppers into 1-inch pieces. Also, wipe away any dirt from the mushrooms with a damp paper towel and slice them.
• Then, in a medium bowl, combine the cornstarch and cold water into a lump-free slurry, then stir in the soy sauce, sweetener, sesame oil, and red pepper flakes (if using).

If you’re using bouillon, prepare it with the hot water in a separate bowl, mixing until dissolved, then add that to the other sauce ingredients.

• Next, heat the oil in a large, high-sided skillet or wok over medium-high heat.
• Once hot, add the onion, peppers, and carrot and cook until the onions are translucent (3-4 minutes).

• Add the ginger and garlic and stir-fry for 2 minutes, until fragrant. Then add the mushrooms and stir-fry until they release their juices (2-3 minutes), then stir in the chestnuts and edamame and stir-fry for 2 minutes.

• Give the sauce ingredients another good stir (as the starch can settle on the bottom of the bowl), then add it to the pan and cook, stirring often, until the sauce thickens (about 2-3 minutes).

• Finally, taste and adjust any seasoning levels, sprinkle with sliced green onions and sesame seeds, and enjoy!

Optionally serve the edamame bean stir-fry over rice or noodles, optionally alongside spring rolls, crispy vegetable wontons, dumplings, etc.

FAQs

Pro Recipe Tips

• Chop the veggies evenly: That way, they’ll stir-fry evenly.
• Adjust the texture: A traditional stir-fry cooks the vegetables until tender-crisp, but increase the cooking time slightly if you prefer more tender veggies.
• Timesaving hack: You could use pre-prepared veggies, aromatics, and/or ‘stir fry vegetable bags.’
• Use a large enough skillet/wok: You don’t want to overcrowd the veggies too much, or they’ll steam rather than stir-fry.

Storage Instructions

Leave the stir-fry to cool, then store any leftovers in an airtight container in the refrigerator for 3-4 days.

You can also freeze the leftovers for 1-2 months, though the veggies will become softer upon thawing (in the refrigerator overnight).

Reheat the stir-fry either in a skillet or in a microwave.

More Vegan Stir-Fry Recipes

• Easy Stir-Fry Vegetables
• Easy Zucchini Stir Fry
• Creamy Rice Noodle Stir Fry
• Succulent Stir Fry
• Veggie chow mein
• Maple soy stir-fried eggplant

Photos by Alfonso Revilla