Guide · Oct 22, 2026
Shrimp and Vegetable Stir-Fry with Brown Rice
Shrimp, broccoli, snap peas and red pepper stir-fried in a quick garlic-ginger sauce and served with brown rice. Dinner for two in twenty minutes.
Last updated
Short answer: Sear 12 ounces of shrimp, stir-fry broccoli, snap peas and red pepper, then toss everything with garlic, ginger and a soy-cornstarch sauce. Serve over brown rice. Twenty minutes for two plates.
A stir-fry is the fastest way to get a plate of vegetables and protein on the table, and shrimp cooks in under four minutes. Use leftover or frozen brown rice and this is a twenty-minute dinner with about 45 grams of protein a plate.
Like every recipe on PingDiet, this one was developed by Michael Gonzales from standard ratios.
Get everything ready first
Stir-frying moves fast. Have the vegetables cut, the sauce mixed and the rice warm before the pan goes on, and the cooking takes ten minutes.
About the sodium
Soy sauce is where most of the sodium in this dish comes from. Reduced-sodium soy sauce or tamari has roughly half the sodium of regular. The estimate below uses regular tamari, so yours will likely be lower.
Nutrition estimate
One plate comes out to about 473 calories, 45 g protein, 10 g fat, 54 g carbohydrate, 7 g fiber and 6 g sugar, with about 1584 mg sodium. We worked that out from USDA FoodData Central values for each ingredient [1]. Brands vary, especially for soy sauce, so check your labels if you track numbers closely.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Soy sauce made from soy (tamari) (FDC ID 174278); Cornstarch (FDC ID 169698); Oil, canola (FDC ID 172336); Crustaceans, shrimp, raw (FDC ID 175179); Broccoli, raw (FDC ID 170379); Peas, edible-podded, raw (FDC ID 170010); Peppers, sweet, red, raw (FDC ID 170108); Garlic, raw (FDC ID 169230); Ginger root, raw (FDC ID 169231); Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program) (FDC ID 169704). Accessed October 21, 2026. https://fdc.nal.usda.gov/
- FoodSafety.gov (U.S. Department of Health and Human Services). Safe Minimum Internal Temperature Chart. https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures
- USDA Food Safety and Inspection Service. Leftovers and Food Safety. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/leftovers-and-food-safety
- FoodSafety.gov (U.S. Department of Health and Human Services). 4 Steps to Food Safety. https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
Photo: a shrimp and vegetable stir-fry with brown rice, an AI-generated image made for PingDiet.
Swaps and substitutions
- Use chicken breast strips instead of shrimp, cooking them through to 165°F.
- Firm tofu, pressed and cubed, makes it vegetarian.
- Cauliflower rice works in place of brown rice.
Shrimp and Vegetable Stir-Fry with Brown Rice
Shrimp, broccoli, snap peas and red pepper stir-fried in a quick garlic-ginger sauce and served with brown rice. Dinner for two in twenty minutes.
By Michael Gonzales
- Prep
- 10 min
- Cook
- 10 min
- Total
- 20 min
- Makes
- 2 plates
Ingredients
For the sauce
- 3 tbsp reduced-sodium soy sauce, or tamari
- 2 tbsp water
- 1 tsp cornstarch
- 1 tbsp canola oil
- 12 oz shrimp, raw, peeled and deveined
- 2 cups broccoli florets
- 1 cup snap peas
- 1 red bell pepper, sliced
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1½ cups cooked brown rice
Method
- Stir the soy sauce, water and cornstarch together in a small bowl.
- Heat half the oil in a large skillet or wok over high heat. Add the shrimp in one layer and cook for 1 to 2 minutes a side, until pink and opaque. Move them to a plate.
- Add the rest of the oil, then the broccoli, snap peas and pepper. Stir-fry for 3 to 4 minutes, until bright and just tender. Add a tablespoon of water if the pan looks dry.
- Add the garlic and ginger and stir for 30 seconds. Return the shrimp, stir the sauce and pour it in, and toss for about 1 minute, until glossy and thickened.
- Serve over the brown rice.
Food safety and storage
- Cook shrimp until the flesh is pearly and opaque, as FoodSafety.gov advises.
- We'd eat leftovers within 3 to 4 days, the window USDA gives for most refrigerated leftovers.
Nutrition per serving (estimate)
473 kcal · protein 45 g · carbs 54 g · fiber 7 g · fat 10 g · sugars 6 g · sodium 1584 mg
Estimated from USDA FoodData Central; salt and pepper to taste not counted. Values change with brands and portion sizes.
Written by
Michael Gonzales
Health & fitness consultant
Michael has a diverse set of skills and passions, with a full-time career as an airline pilot and a dedicated focus on health and fitness consulting. He understands the importance of balancing a busy lifestyle with maintaining a healthy mind and body, and is committed to helping others achieve the same success. Michael's expertise in health and fitness is not just limited to physical training, but also extends to nutrition, stress management, and overall wellbeing. He takes a holistic approach to health and fitness, helping clients to achieve their goals in a sustainable and fulfilling way. With a strong desire to inspire and motivate others, Michael is always ready to share his time and knowledge with those who seek his guidance. Whether in the air or on the ground, Michael is dedicated to helping others live their best lives.