Rainbow Stir Fry 5 Surprising Vegetables to Try
What if I told you there was a way to make dinner that was colorful, healthy and delicious — all in less than 20 minutes? It’s a rainbow stir fry.
This dish is about more than sustenance; it is a celebration of flavor, texture and nutrients.
You can also make your regular weeknight dishes feel extra special by employing unusual veggies like chow chow (chayote squash) and baby corn.
I’m going to show you a little kitchen magic.
The key is an abundance of vegetables. Each variety offers different health benefits, including antioxidants and vitamins.
And the textures and flavors make every bite exciting. Let’s jump into this rainbow of deliciousness, shall we?
Here’s why this dish is about to become your new best friend.
Why Rainbow Stir Fry Rocks
Rainbow stir fry is not merely pretty — it is potent. A variety of colorful veggies means you’re getting all the different nutrients.
Think of vitamins, minerals, antioxidants and fiber. All in one pan.
And here’s why I love it: it’s fast and simple, and infinitely customizable. You might include whatever vegetables you have in the fridge or try some unexpected ones, such as sliced red cabbage or asparagus.
The result? A nutritious meal as satisfying as it is delicious.
5 Surprising Vegetables to Try
Now then, let’s discuss veggies you never knew you wanted to throw into your stir fry. These are game changers as far as flavor and texture and also health benefits.
1. Chow Chow (Chayote Squash)
- Mild flavor, crunchy texture
- It’s low in calories, high in Vitamin C and fiber.
That’s where chow chow comes in: It’s my secret weapon. It also provides a refreshing crunch and it works wonders as a complement to other vegetables.
And, it’s low-calorie and full of vitamin C. Great for lightening up a dish, heh.
2. Baby Corn
- Sweet Tender and Good Looking
- High in fiber, Vitamin B, and antioxidants
Baby corn is cute and delicious. It balances other, stronger flavors, such as garlic or ginger, with its honey sweetness. And it’s full of fiber and B vitamins. Win-win.
3. Red Cabbage
- Rich in Anthocyanins (Powerful Antioxidants). Deep Purple Color.
- Rich in vitamin C, vitamin K, and dietary fiber
That such nutrition comes from red cabbage is almost as miraculous.
Its deep color really makes your plate pop, and anthocyanins can help keep inflammation at bay. It’s also high in vitamins C and K.
4. Asparagus
- It is tender and then somewhat crunchy, and it has a unique flavor.
- Rich in folate, vitamins A, C, and K, and antioxidants
Asparagus is a graceful beauty, and a chameleon. It imparts a mildly earthy taste and is high in folate, essential for brain health.
And it’s full of antioxidants — glutathione and rutin, among them.
5. French Beans (Green Beans)
- Crisp texture and mild flavor
- Rich in vitamins A, C and fiber
French beans are classic and underrated. They have a nice, crisp bite, which makes them do nicely in stir fries, and they are high in vitamins A and C.Plus, they’re a good source of fiber.
Nutritional and Cooking Facts
Let’s break it down. Here’s all you need to know about how to get that rainbow stir fry just right.
Cooking Time
- Prep time: ~5 minutes
- Cook time: 10–15 minutes
Add vegetables from hardest (carrots and beans) to softest (spinach and bell peppers). This allows the wontons to maintain some texture and crunch.
Health Benefits
Get to buy our “rainbow” of vegetables and you get a smorgasbord of phytonutrients, antioxidants, vitamins (A, B-complex, C and K) etc.
These help support the immune system, vision and heart health.
Stir-frying requires minimal oil and high heat to maintain the nutritional value of ingredients and the low-fat content.
Serving Suggestions
Serve alongside brown rice, noodles, or even cauliflower “rice” for a more complete meal.
Toss in some protein such as chicken, tofu, or shrimp to boost satiety and nutrient content.
Example Rainbow Stir Fry Ingredient List
Here’s a sample ingredient list inspired by Kannamma Cooks.
| Vegetable | Approximate Quantity | Nutritional Highlights |
| Onions | 1/2 cup diced | Vitamin C, antioxidants |
| Carrots | 1 cup sliced | Beta-carotene (Vitamin A), fiber |
| French Beans | 1 cup | Vitamins A, C, fiber |
| Chow Chow | 1 cup diced | Vitamin C, fiber, low calorie |
| Baby Corn | 1 cup | Fiber, B vitamins |
| Bell Peppers | 1 cup sliced | Vitamins A, C, antioxidants |
| Bok Choy | 1 cup chopped | Vitamins A, C, K, calcium |
Summary Table: Nutritional Benefits
| Vegetable | Key Nutrients | Calories (per 100g) | Fiber (g) | Notable Antioxidants |
| Chow Chow | Vitamin C, Folate | ~19 kcal | 1.7 | Vitamin C |
| Baby Corn | Fiber, Vitamin B complex | ~26 kcal | 2.0 | Phenolic compounds |
| Red Cabbage | Vitamins C, K, Anthocyanins | ~31 kcal | 2.1 | Anthocyanins (antioxidants) |
| Asparagus | Vitamins A, C, K, Folate | ~20 kcal | 2.1 | Glutathione, rutin |
| French Beans | Vitamins A, C, Fiber | ~31 kcal | 3.4 | Flavonoids |
Additional Insights
Wok Wisdom
A wok (or, if you don’t have one, a large skillet) will help the ingredients cook evenly. Put vegetables in, little by little, to keep them crisp and colorful.
Oil Options
Sesame or peanut oil delivers flavor and healthy fats, and won’t break down while cooking at high heat.
Sauce Secrets
Most stir-fry sauces contain soy sauce, garlic, ginger, and rice vinegar for a mix of salty and tart.
Color Matters
Using a mix of colors provides the full spectrum of nutrients to support well-being.
Why This Dish Is So Versatile
I think one of the reasons I love rainbow stir fry so much is its malleability. It’s infinitely adjustable or customizable to any diet or preference.
Low-Carb Option
Use cauliflower rice instead of rice if you need to cut down on carbs.
Flavor Boosters
Toss in spices like chili flakes or sesame seeds if you’re so inclined. Sub regular soy sauce with tamari for gluten-free folks.
Meal Prep Friendly
Make a double batch and keep leftovers in the fridge. Reheat for the next day’s lunch. Easy peasy.
Final Thoughts
DinnerRainbow Stir Fry – quick & colorful and nutrient-dense jerry Lunch Rainbow Stir Fry – quick and colorful and full of nutrients!
Adding unexpected veggies, like chow chow and red cabbage, brings new flavors and health benefits.
Give it a go tonight — you’ll never look back.
I’m Kai, a fitness fiend and wellness geek from Vancouver. I love helping people find small, sustainable ways to feel better every day. From workouts, to good mental health, to smoothie recipes, I keep it real. Perfection is not my thing — progress is. When I’m not at the gym, I’m likely to be hiking or sampling a new meditation app
