Budget-Friendly Low-Sodium Vegetable Stir Fry with Brown Rice

One-Pot • Quick • Heart-Healthy

Finding affordable, tasty meals that won’t spike your blood pressure can feel impossible when you’re watching both your health and your wallet.

I’ve been there—standing in the grocery aisle, calculator in hand, wondering how to feed my family nutritious, low-salt meals without breaking the bank.

This vegetable stir fry changed everything for me when I discovered it three years ago during a particularly tight month at EatHealthier.co.uk.

KEY INFO

Total Cost: $8.50 for entire meal (4 servings)

Cost Breakdown per Portion:

• Brown rice: $0.20
• Mixed vegetables: $1.00
• Tofu: $0.80
• Seasonings/oil: $0.10
• Total per serving: $2.10

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Difficulty: Easy
Dietary Tags: Vegetarian, Vegan, Gluten-Free, Low-Sodium (<140mg per serving), High Fiber

EQUIPMENT NEEDED

Essential Tools:

• Large skillet or wok
• Medium saucepan with lid
• Sharp knife
• Cutting board
• Measuring cups and spoons

Budget-Friendly Alternatives:

• Use any large pan instead of wok
• Microwave rice in microwave-safe bowl (saves gas)
• Pre-cut frozen vegetables (saves time and knife work)

INGREDIENTS

Grains & Base:

• 1 cup brown rice, uncooked (240ml) [white rice works too]
• 2 cups water (480ml)
• 2 tablespoons vegetable oil (30ml)

Vegetables:

• 1 medium onion, sliced (150g/5oz)
• 3 cloves garlic, minced [1 tsp garlic powder works]
• 2 cups broccoli florets (300g/10oz) [frozen is fine]
• 1 large carrot, julienned (150g/5oz)
• 1 bell pepper, sliced (150g/5oz) [any color]
• 1 medium zucchini, sliced (200g/7oz)

Protein:

• 8oz firm tofu, cubed (225g) [or 2 chicken breasts, diced]

Seasonings:

• 1 teaspoon fresh ginger, grated [1/2 tsp ground ginger]
• 1/2 teaspoon black pepper
• 1 teaspoon dried oregano
• 2 tablespoons fresh lemon juice (30ml)
• 2 tablespoons fresh parsley, chopped [1 tbsp dried]

METHOD

1. Start the rice first. Combine rice and water in saucepan, bring to boil, then reduce heat to low, cover, and simmer 20 minutes until tender.
2. Heat oil in large skillet over medium-high heat while rice cooks.
3. Add onion and garlic to hot oil, stir constantly for 2 minutes until fragrant but not brown.
4. Toss in harder vegetables first (carrots and broccoli), stir-fry for 3 minutes until colors brighten.
5. Add remaining vegetables (bell pepper and zucchini), continue stir-frying 3-4 minutes until tender-crisp.
6. Push vegetables to one side of pan, add cubed tofu to empty space, cook 2-3 minutes without stirring until golden.
7. Combine everything by stirring tofu into vegetables, add ginger, black pepper, and oregano.
8. Remove from heat, squeeze lemon juice over everything, sprinkle with parsley.
9. Serve immediately over fluffy brown rice.

CRUCIAL TIPS

Money-Saving Strategies:

• Buy vegetables on sale and freeze extras
• Use whatever vegetables are cheapest that week
• Tofu costs half the price of chicken per serving
• Cook double portions for easy leftovers

Success Secrets:

• Don’t overcrowd the pan – vegetables will steam instead of stir-fry
• Keep vegetables moving for even cooking and better texture
• Taste before serving – add more lemon juice if it needs brightness
• Rice should be fluffy, not mushy – resist lifting the lid while cooking

STORAGE & VARIATIONS

Storage Instructions:

• Refrigerate up to 4 days in airtight containers
• Reheat in microwave with splash of water
• Freezes well for 1 month (texture changes slightly)

Scaling Tips:

• Double recipe for meal prep success
• Halve ingredients for 2 servings
• Use same timing regardless of batch size

Common Mistakes to Avoid:

• Adding salt out of habit (you won’t miss it, I promise)
• Cooking vegetables until mushy
• Using high-sodium soy sauce or stock cubes

Seasonal Variations:

• Spring: Add asparagus and snap peas
• Summer: Throw in cherry tomatoes and fresh basil
• Fall: Use butternut squash and Brussels sprouts
• Winter: Try cabbage and root vegetables

Protein Swaps:

• Scrambled eggs (vegetarian, $1.50 total)
• Canned beans, no salt added (vegan, $1.00 total)
• Leftover cooked chicken ($2.00 total)

Price Level: Very Inexpensive ($2.10 per generous serving)

This recipe proves that eating well on a budget doesn’t mean sacrificing flavor or your health goals.

I’ve served this to dinner guests who had no idea they were eating a “cheap” meal—the combination of textures and the bright, fresh flavors make it feel special every time.

The best part? You’ll have enough energy and money left over to actually enjoy your evening instead of stressing about tomorrow’s grocery budget.