Spice things up with this stir fry recipe made with spiralized veggies! This easy vegetable stir fry has a cashew satay sauce that is simply delicious. A one-pan dinner that takes just 20 minutes to make. Gluten-free, Paleo, and vegan friendly.
Just letting you know this spiralized vegetables stir fry recipe was originally published in 2016. I retested, rephotographed, updated the content and URL. Now I am republishing it for you today! I hope you enjoy. Thank you for following Cotter Crunch Y’all!.
I must confess, these days I’m on a roll with throwing everything in a pot for dinner! And yes, I’m still into spiralizing all the vegetables, even though zoodles are so last year. I’m kidding.
I am pretty sure I’ve spiralized and riced just about every vegetable these days, including celery root. Heck I even tried spiralizing eggplant. Which wasn’t the greatest idea. Don’t worry though, this spiralized veggies stir fry bowl is actually just a combo of zucchini and yellow squash.
It’s what you call, SQUOODLES! Haha. Not lying. Squoodles are the new zoodles. You’re welcome.
Okay okay, spiralizing aside, this satay style vegetable stir fry recipe does have an objective.
Are stir fry vegetables healthy?
What vegetables are best to stir fry, let along spiralize?
What’s an easy sauce I can add to a stir fry that’s gluten free?
Oh don’t you worry. I’ve got you covered with all of the answers here.
First, let’s talk veggies. This vegetables stir fry contains nutrient rich veggies like cabbage, zucchini, onion, and peppers. These veggies are are all full of flavor, fiber, and can also help lighten up a heavy dish by swapping them out for grains. Does that make sense? Plus they totally soak up that satay style sauce creating major pizazz for your taste buds. Just like real satay and stir fry combined. Yes I just used pizazz in a recipe post.
But why no rice/grains?
Well, to be honest, sometimes swapping out grains for veggies just feels good. As we move into warmer months, our bodies start to crave lighter meals, or so we hope. Sneaking in extra veggies never hurt. Just be sure you’re getting enough macronutrients in your diet. Macronutrients such as quality protein, fat, and carbs! Starchy vegetables are definitely a good source of carbs and fiber if you skip the rice.
Cooking with spiralized vegetables (squoodles and zoodles)
How do we stir fry spiralized veggies without them becoming too watery or soggy? Good question! And here is my tip!
Bake them first. Or let them sit in a colander with a pinch of sea salt. This will extract a lot of the water and then you can press them dry.
If baking, preheat the oven to 350 degrees F. Arrange the veggies noodles on a very large baking sheet or casserole dish. Space them out so they are not clumped. Toss with a bit of kosher salt. Bake for 10-15 minutes and then place on a towel and press dry. Bam! They are ready for noodle stir fry and skillet!
More zucchini noodle cooking tips and tips form the master herself, inspiralized!
Now, speaking of healthy fats! Let’s chat about this peanut-free satay sauce.
Peanut-Free Satay Sauce
Peanuts are actually considered a legume and cashew a fruit (nut). Totally different in the way we digest them too. Some people cannot handle legumes very well if their gut flora is weak. Others may have an Anaphylaxis response to peanuts. Ahh the poor peanut, it’s not a bad nut (legume), just a little tricky at times.
That being said, for those allergic to peanuts, this satay sauce is for you! Cashew (or any other nut/seed really) to the rescue.
Cashews are ALSO rich in fiber, folate, and magnesium. And homemade cashew butter makes for one heck of a satay sauce. It’s buttery and very versatile. Don’t worry, if you don’t have cashews or cashew butter, you can use almond butter. Still tasty and nutritious.
Ingredients for peanut-free satay sauce and spiralized veggie stir fry!
- homemade cashew butter or store bought creamy nut or seed butter
- chili sauce
- tamari or coconut aminos
- red peppers
- asian cabbage (or green cabbage)
- yellow squash and/or zucchini
- Asian spices
Stir fry recipe inspiration
The backstory how this fusion recipe came about!
So, did you know that the Kiwi Cotter (aka husband) and I dated in Hawaii? Actually, I was living there and his dad had the coffee farm, but that’s a whole other long story in itself. Anyway, when we were dating (sheesh like a over 13 years ago), James always planned a weekly date night. Almost every week, almost.. We’d explore a new restaurant or area of the island. Ahh.. those were the days.
One of our favorite places we discovered was this little hole in the wall restaurant called Rapanui Island Cafe. This restaurant was owned by a Kiwi and served Pacific Rim foods with a heavy emphasis on foods and spices from New Zealand. Ya’ll, it was such a tiny little place with plastic chairs but oh SO SO GOOD!
Anyway, they had the most amazing satays and other Indonesian/New Zealand style dishes. They even had a wasabi peanut ball as an appetizer. Moral of the “story,” sometimes you just need to remember the GOOD OL’ days in food form. Amen? Sadly, that little hole in the wall restaurant is now closed.
Therefore, this satay-style spiralized vegetable stir fry recipe is my attempt to keep those memories alive!
And you know what? Good food memories make for even better recipes!Print
Spice things up with this spiralized vegetable stir fry recipe! The stir fry is cooked in a cashew satay sauce for a simple, delicious, one pan dinner that takes just 20 minutes to make. Paleo and vegan friendly. For a Whole 30 recipe option, see the notes.
- 3 zucchini and/or yellow squash (spiralized into noodles)
- 1 cup chopped Napa cabbage (more if you want more veggies)
- 1/4 c chopped red or green onion
- 1 tbsp sesame oil
- 3 to 4 tbsp creamy nut or seed butter (Cashew butter or almond butter. Adjust according to how much zucchini you use).
- 1/2 to 1 tsp red chili flakes
- 2 tbsp tamari or gluten free soy sauce
- 1 tsp agave nectar (optional)
- 1 tsp garlic (minced)
- 1/4 tsp five spice Asian seasoning
- dash of sea salt
- black pepper to taste
- optional topping – Asian chili sauce (gluten free)
Spiralize your zucchini and squash. Clean and press excess water from zucchini with paper towel. See notes for presenting watery spiralized vegetables and zoodles!
Next, chop your cabbage and red onion. Set aside.
Heat a wok or skillet to medium high or high and add in your creamy nut butter. (Make sure it’s smooth or slightly creamy beforehand), sesame oil, tamari, garlic, and chili flakes.
Mix all together and let is melt in pan on medium to medium low, until combined.
Toss in your onion and cabbage and stir fry on medium high for 1-2 minutes.
Add in your zucchini noodles and remaining seasoning and spices.
Stir fry all together for a few minutes until veggies are cooked and coated but not soggy. Remove and garnish with more chili flakes, cilantro, green onion, Thai pepper, splash of lime juice if desired. Drizzle with optional asian chili sauce for a nice kick!
Great with cooked chicken or beef or shrimp! Or by itself! Keeps well in fridge in airtight container for up to 3-4 days.
- For whole 30 option- omit agave or honey, and use coconut aminos in place of gluten-free soy sauce.
How to stir fry spiralized veggies without them becoming too watery or soggy
- Bake the zoodles first. Or let them sit in a colander with a pinch of sea salt. This will extract a lot of the water and then you can press them dry.
- If baking, preheat the oven to 350 degrees F. Arrange the veggies noodles on a very large baking sheet or casserole dish. Space them out so they are not clumped. Toss with a bit of kosher salt.
- Bake for 10-15 minutes and then place on a towel and press dry. Bam! They are ready for noodle stir fry!
- Category: dinner
- Method: stir fry
- Cuisine: asian american
- Serving Size: 1
- Calories: 200
- Sugar: 3 g
- Sodium: 600 mg
- Fat: 13 g
- Saturated Fat: 2 g
- Unsaturated Fat: 0 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 3 g
- Protein: 7 g
- Cholesterol: 0 mg
Keywords: stir fry, vegetables, vegan, spiralized vegetables, paleo, asian, satay, healthy dinner
Favorite type of stir fry recipe? What do you think? Are squoodles the next big thing? LOL!