Zucchini, Corn and Basil Stir fry – a healthy easy vegan dinner, topped with your choice of tofu (or chicken or shrimp!) Simple and adaptable. Vegan, Gluten-free! Zucchini, Corn and Basil Stir fry - a healthy easy vegan dinner, topped with your choice of tofu (or chicken or shrimp!) Simple and adaptable. Vegan, Gluten-free! #stirfry #vegestirfry #zucchini #vegan #veganstirfry #easydinner #healthydinner

Here’s a simple, fast and healthy dinner we’ve been having this week – Zucchini, Corn and Basil Stir-fry with tofu, shrimp or chicken. It’s a versatile, one skillet meal, adaptable for mixed vegan and non-vegan households and overall, just a great way to incorporate more veggies into our diets. Zucchini and summer squash are in full swing here and this recipe features it prominently. Together with the fresh corn and basil, it’s tasty and light and low in carbs and calories. Put it on your menu plan this week!

A fast and healthy dinner -Zucchini, Corn and Basil Stir-fry topped with your choice of shrimp, tofu or chicken. Simple and adaptable. Vegan, Gluten-free!

Here it is with shrimp….so good!

Aleppo Chili flakes add a little heat.

A fast and healthy dinner -Zucchini, Corn and Basil Skillet topped with your choice of shrimp, tofu or chicken. Simple and adaptable. Vegan, Gluten-free!

Whichever protein you choose, cook it in the skillet first, then set it aside.

Then cook up the veggies, adding the protein back in at the very end, or simply topping each bowl with different proteins.

A fast and healthy dinner -Zucchini, Corn and Basil Stir-fry topped with your choice of shrimp, tofu or chicken. Simple and adaptable. Vegan, Gluten-free!

So simple and easy. Hope you give this Zucchini, Corn and Basil Stir-fry a whirl this week!

I’m keeping it short and sweet…packing up for a trip to the  San Juan Islands in-between wedding catering.

Hope you are having beautiful week!

s.

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A fast and healthy dinner -Zucchini, Corn and Basil Skillet topped with your choice of shrimp, tofu or chicken. Simple and adaptable. Vegan, Gluten-free! | www.feastingathome.com

Zucchini, Corn and Basil Stir-fry with Tofu, Shrimp or Chicken

  • Author: Sylvia Fountaine
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 2 1x
  • Category: vegan, main, healthy dinner
  • Method: stir fry
  • Cuisine: Pacific Northwest

Description

A fast and healthy dinner -Zucchini, Corn and Basil Stir-Fry topped with your choice of shrimp, tofu or chicken. Simple and adaptable. Vegan, Gluten-free!


Ingredients

Scale
  • 8 ounces tofu, shrimp, chicken breast or chicken sausage
  • 12 tablespoon olive oil
  • generous pinch salt and pepper
  • ½ cup red onion, or 2 shallots
  • 4 cups zucchini or summer squash, sliced into half moons or quarter moons, a ½ inch thick. ( about 3 medium sized squash)
  • 2 cloves garlic- rough chopped
  • 1 ear of corn, kernels sliced off ( or sub a fresh red bell pepper, diced)
  • salt and pepper to taste
  • ¼ cup fresh torn basil or basil ribbons
  • aleppo chili flakes (optional)

Instructions

Heat oil in an extra large skillet or wok over medium high heat. Season the oil with generous pinch of salt and pepper and sear the tofu ( cubed), shrimp or chicken ( diced), turning heat down to medium if necessary, and cook until all sides are seared and cooked to your liking. Set aside.

To the same skillet, add a bit more oil if necessary and heat over medium-high heat. Add onion. Saute for 2 minutes until fragrant. Add zucchini. Continue cooking, stirring frequently for about 5 minutes until zucchini begins to turn golden.

Add garlic and corn, cook 2 more minutes, stirring. Add another pinch salt and pepper.

Cover the skillet, turn heat down to medium, and let it steam for 3-4 minutes. Check with a fork for doneness. When Zucchini is nicely golden and tender, add basil, taste and adjust salt.

Add optional chili flakes. Either add the protein ( tofu, shrimp, chicken) back into the skillet and incorporate, or divide veggie mixture among 2 bowls and top with protein.

Enjoy!


Nutrition

  • Serving Size: -with Tofu
  • Calories: 332
  • Sugar: 12.2 g
  • Sodium: 39.5 mg
  • Fat: 21.7 g
  • Saturated Fat: 3.3 g
  • Carbohydrates: 26.8 g
  • Fiber: 4.7 g
  • Protein: 15.7 g
  • Cholesterol: 0 mg

Keywords: vegan stir-fry, healthy stir fry recipe, vegan stir-fry recipe, stir-fried tofu, stir-fried shrimp, vegan dinner recipes, corn stir fry

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Hi, I'm Sylvia!

Chef and author of the whole-foods recipe blog, Feasting at Home, Sylvia Fountaine is a former restaurant owner and caterer turned full-time food blogger. She currently lives in the Pacific Northwest and shares seasonal, healthy recipes along with tips and tricks from her home kitchen.

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Comments

  1. We tried Odessa squash in the garden this year and love it’s creaminess in this recipe. I made it with shrimp, one additional ear of corn and half a jalapeño finely chopped. So good! Thank you 🙂

  2. Nice easy with summer veggies. I did it with some shrimp. I added some fennel bulb sliced thin and cooked up with onion, and a pich of thyme, and a penzey sesoning called Sunny Paris.( combo of shallots peppecorn bail tarrago chervil etc) Nice to serve over some orzo or such if want a base for it. Good with or without that.

  3. This is my favorite zucchini recipe. It’s super simple and delicious. I can make it in the middle of the week for a quick healthy meal. Love it with tofu! Fresh and tasty and a great way to use up all the zucchini this time of year. Thanks for the amazing recipe.

  4. Love the recipe! I seasoned the tofu with a little cumin and veg. masala, added more garlic, and subbed cilantro for the basil. Also used oregano on the zucchini.

  5. Absolutely beautiful flavours! Added a potato and salmon. And finger lime . Thank you for sharing this recipe

  6. Made this with mild Italian chicken sausage and added a few leaves of kale. It was delicious and very filling!

  7. This looks insanely delicious. Came across this recipe while looking for some zucchini ideas and it looks incredible. The texture you have on the various proteins pictured looks just perfect!

  8. Hi Slyvia, thanks for sharing this zucchine stir fry recipe. I love the versatility of it as you suggest that we can use tofu or even chicken if we wish. I may even use sweet corn to make this. Thanks again.