Mediterranean Stir Fry (NO soy sauce)

What is Stir Fry?

Stir fry is a traditional Chinese cooking technique where vegetables or meat are “fried” or sautéed in a wok, using just a small amount of hot oil and stirred constantly. This method of cooking has spread beyond China, as it is a fast, easy, and healthy way to cook meals.

It also allows you to use just about any kind of produce (veggies) and protein that you have. Traditional stir fry proteins include chicken, shrimp, tofu, and other proteins like beef.

(For much more about what stir fry is and its origins, check out this Wikipedia link.)

This Mediterranean Stir Fry is Healthy

Since this type of cooking requires a fairly minimal amount of oil, the fat content stays low.

Additionally, the vegetables retain more nutrients than if they were boiled in water. (Vegetables boiled in water lose more nutrients than vegetables cooked through other methods. Unless you drink the water, you lose those nutrients.)

Topped with herbs, spices, or sauces, this type of meal can satisfy almost any type of eater.

This stir fry doesn’t use any of the traditional soy sauce, and is thus, healthier for people watching their sodium intake. (Even using low sodium soy sauce adds quite a bit of sodium.!)

If you don’t have a wok, you can use a very large pan– the results will be the same. Use up the veggies in your fridge with an easy, delicious, healthy Mediterranean-inspired stir fry!

Tag @mediterranean_movement on Instagram or Pinterest to let us know what you made.


You can use any veggies that you have on hand. You can also play around with the spices and herbs that you like to eat. We usually eat this over brown rice, but if you prefer lower-carb or high-veggies, you could use cauliflower rice instead. Calories will vary based on the veggies and protein that you use.


If you love quick and easy meals, check out our Quick & Easy Meal ideas! You might also like our Quick Meal Swap ideas for making your typical dinners even healthier!

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