In keeping with my theme of Whole Grains, I’ve decided to share a simple recipe for a veggie stir fry. Stir fries have been featured quite a bit on this blog mainly because they are so easy to make and they pack in a lot of nutrients in one meal. Also, you can make mass quantities and save some for lunches or snacks throughout the week.
For this stir fry, I decided to make this one with extra-firm tofu, but feel free to use chicken or beef or even beans or lentils. The protein world is your oyster (no pun intended).
Just be sure that your tofu, chicken or beef is cut up into bite sized pieces.
Also, feel free to use whatever veggies you prefer, these are just some of my faves.
- 2 servings of rice – I still had some of this kicking around…(brown, wild, multi, whatever tickles your fancy – just not white!)
- 2 tbsp of olive or coconut oil
- 1/4 cup of Bragg’s Liquid Aminos Soy Sauce
- 1/2 tsp chili powder or 1/2 a jalapeno pepper (or to taste)
- 1/2 tsp coriander
- 1/4 tsp black pepper
- 1/4 tsp sea salt or kosher salt
- 1/4 cup of red onion – finely chopped
- Protein of choice – chicken, shrimp, beef, tofu, nuts, beans, lentils - whatever tickles your fancy!
- 1 clove garlic
- 1/2 head of broccoli (or spinach or kale or any other green veggie) – chopped
- 1/2 bell pepper – chopped
- 1/3 zucchini – drawn and quartered (pardon?!) OR 2 celery stalks chopped or both? Why not?
- A handful of baby carrots or half of a medium sized carrot (shredded) - chopped into small pieces
- 1/4 cup water chestnuts (pretty much goes without saying)
Cook the rice as directed.
Once you have added the rice, in a large skillet, heat the pan (medium heat) and throw in your oil. Add the spices and stir them around a bit. Add the onion and simmer until the pieces become soft.
Add the Bragg’s and stir it in.
Next? Add the protein of choice, or the POC as I like to call it, and stir. Let it simmer for about 5 minutes or until it’s mostly cooked i.e. brown on the outside, if it’s shrimp, until it’s pink.
Then, add the garlic and the veggies. Stir them into the mix and let this all simmer for a few minutes.
**** TIP! If you find that your veggies are a bit dry, don’t be afraid to drizzle a little more olive oil on top and mix the veggies around – just a little – enough to add more moisture.
When your rice has cooked, add it to your stir fry and mix everything together. Let the rice absorb all the yummy flavours. It should be ready to serve in about 3 to 5 minutes.
Serves 2 to 3.
Rice ~ 30 to 40 minutes (including boiling the water)
Veggies ~ 20 minutes - Inlcuding 5 minutes of prep time.
Total time: 45 minutes
Enjoy on its own or pair it with soup or a salad.
Tell us, what do you typically put in your stir fries?
Up next… an easy and delicious recipe for highly addictive quinoa patties!