Vegetable Stir Fry (Low Sodium)

A flavorful vegetarian dish with lots of variety and satisfying mix. Excellent for special diet needs.

This makes 1 medium sized meal. Just double everything for 2 people, quadruple the recipe for 4 people, and so on. Or divide it in half per serving if making it as a side dish.



  • 1/2-whole sliced medium onion
  • 2-3 thinly sliced medium mushrooms
  • 1/3 bag mixed vegetables (I used frozen Mediteranian mix because it's winter, but fresh is better)
  • a couple Tbsp. Mrs. Dash's no sodium Garlic dressing (or make your own)
  • crumbled sharp chedder Vegan cheese (I used very little due to salt and protein sensitivity).
  • fresh ground pepper to taste
  • several Tbsp. of virgin olive oil

To make this for anyone without diet needs, add chicken or pork to the mix, use standard cheese or even croutons if you choose.


This can be cooked several ways. I used a "baby" electric frying pan, sauteed the onions lightly then added the mushrooms and lightly sauteed them. I added the frozen vegetables and defrosted them with a lid on the pan. I then added the garlic dressing. Just a few minutes before finishing cooking, added the pepper. When the veggies were on the plate, I added the crumbled cheese.


Play with this, there's a lot of variables, including the amount of Mrs. Dash/dressing, the mix of veggies, the cheese, etc.

It makes a tasty meal that almost makes up for not being able to eat a regular diet. I suggest a slice of salt free bread with it or croutons (preferably home made from the salt free bread).

Servings: 1 meal, so double or quadruple
Prep Time: 30 Minutes
Cooking Time: 15-20 Minutes

Source: I threw it together in desperation after a violent reaction to sodium and maybe protein as well. I've been told I have failing kidneys, and sodium and protein gives me night cramps and affects RLS.

By Cornelia from OR

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