Our favourite delicious stir fry sauces for a whole-foods plant-based lifestyle. The perfect way to enjoy simple and quick high veg meals.
Did you know all the different colours in fruit and veg can indicate their different health benefits? Nature has amazing ways to guide us towards health.
Eating a wide variety of colourful fruit and veg is a great simple way to ensure you have a balanced variety of essential vitamins and minerals in your diet.
Tofu and veg stir fry’s are one of my favourite ways to eat lots of colourful veggies without even trying. And with a variety of simple sauce recipes you can eat stir fry time and time again, but feel like its something new every-time. This is a great hack for someone with little time to make different meals everyday.
You can also mix it up by using different carbs, switching between, rice or noodles
- Black Bean sauce – this is a quickie version of a classic. High in protein and rich in flavour.
Black bean sauce
Ingredients
- 400 g black beans cooked
- 2 tbsp garlic minced
- 2 tbsp ginger minced
- 2 spring onions sliced lengthways
- 1/2 cup vegetable stock
- 2 tbsp apple juice
- 1 tbsp Tamari/soy sauce
- 1 tsp maple syrup
- 1/2 tsp apple cider vinegar
- 1 1/2 tsp cornflour
Instructions
- Start by mashing the black beans with a fork. they dot need to be completely smooth but they do need to be broken up.
- Dissolve the cornflour with a little of the stock.
- Next whisk all the ingredients together, until completely combined.
- Add the sauce to your stir fry for the last 5 minuets. When it becomes thick and sticky its ready to serve.
2. Sweet and sour – A twist on the classic sweet and sour sauce, with a tomato base and sweet maple.
Sweet and sour
Ingredients
- 2 tbsp Tamari or soy sauce
- 2 tbsp apple cider vinegar
- 3 tbsp tomato paste
- 1 tbsp honey
- 1 tbsp cornstarch
Instructions
- Whisk together all the ingredient till well combined
- Add the sauce to your stir fry and keep stirring till heated through.
3. Satay sauce – creamy peanut butter sauce, a family favourite. It makes everythign extra delicious.
Satay Sauce
Ingredients
- 3 tbsp Smooth peanut butter
- 2 tbsp Maple Syrup
- 2 tbsp Tamari or soy sauce
- 1 cup water
- 1 tsp ground ginger
- 1 tsp chilli flakes
Instructions
- Put all the ingredients into a large pan or wok.
- Put it on a medium heat and stir continuously until all the ingredients come together to form a sauce.
- Add to your stir fry, mix well and enjoy
4. Soy Ginger and garlic – simple classic flavour.
Soy, ginger and garlic
Ingredients
- 3 tbsp tamari or soy sauce
- 2 tbp lemon juice about 1/2 a lemon
- 2 tbsp fresh ginger grated
- 1 tsp maple syrup
- 2 cloves garlic minced
Instructions
- Whisk together the ingredients, them add to your stir fry and heat through.
5. Teriyaki – sticky sweet and tangy
Teriyaki Sauce
Ingredients
- 1/4 cup Tamari or say sauce
- 2 tbsp maple syrup
- 2 tsp ginger ground
- 1 cloves garlic minced
- 1 tbsp balsamic vinegar
- 1 tbsp corn flour
Instructions
- Whisk all the ingredients together.
- Add to your stir fry 5 minuets before its done and stir continuously.
- The sauce will suddenly thicken up and become sticky, this is when it ready to serve.
Needing some more stir fry inspiration? Try these delicious recipes;
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This blog follows my personal research and learning into health and wellbeing, as well as my own personal comments on the subject matters. All blog posts contain my own personal opinions and does not reflect the opinions of any organisations I may be affiliated with. Any information I provide on my blogs is accurate and true to the best of my knowledge but there may be omissions, errors or mistakes that I am unaware of. All information presented on this blog is for informational purposes only and shouldn’t been seen as advice. I reserve the right to change how I manage or run my blog and may change the focus or content on my blog at any time