Quick meal prep, step-by-step: Vegetable stir-fry and rice recipe

Stir Fry
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Even though this semester is online, it seems to be rushing by as quickly as any other, leaving us poor students busy and breathless. Nonetheless, staying well fed with a balanced diet is a necessity for surviving the fall. With a little bit of practice and some simple ingredients, this stir-fry with rice can be prepared within 30 minutes and devoured in half that time. It’s a healthy, well-balanced meal sure to keep your energy up through all this mayhem.

Bonus: This recipe keeps really well in the freezer, so you can pull it out at any time, microwave and enjoy.

Ingredients (serves one)

  • 1⁄2 cup rice, rinsed thoroughly
  • 1 tablespoon oil
  • 1⁄2 teaspoon finely chopped or grated ginger
  • 1 garlic clove, finely chopped
  • 1 cup fresh or frozen vegetables of your choice
  • 2 tablespoons soy sauce
  • 1⁄2 tablespoon chili sauce of your choice
  • 1 teaspoon honey, maple syrup or sugar
  • 1 teaspoon lemon juice or white vinegar


  1. Using your preferred method, cook your rinsed rice.
  2. While your rice is cooking, heat up the oil in a pan.
  3. Once the oil is warm, add the ginger and garlic. Saute over low heat for 30 seconds.
  4. Add the vegetables to the pan and cover with a lid — this allows the vegetables to steam and cook fully.
  5. Once most of the water has evaporated and your vegetables are nearly cooked, add the soy sauce, chili sauce, honey and lemon juice. Mix well.
  6. Serve with rice and enjoy!

This stir-fry recipe is completely customizable — change up some of the quantities and vegetables as you’d like to keep things fresh!

Contact Chandini Dialani at [email protected].