My dad loved to cook, and he would always get us involved in the process, like his own personal sous chefs. ☺️ I have so many great memories cooking with him, and one of my most favorite meals to prepare was Stir Fry. It's was always so colorful, flavorful and filling...no one minded leftovers either! While we usually had chicken or beef (sometimes both if he was feeling ambitious) my version is vegan, and the sauce is much healthier with only 6 ingredients. I hope you will enjoy this fiber and nutrient packed dish, along with the shortcut for the rice that goes with it. 🤗
What you'll need:
For the Tamari Stir Fry Sauce:
1/4 cup low sodium tamari
1 tbsp raw agave nectar
1/2 tsp ginger powder
1/2 tsp black pepper
1/2 tsp onion powder
1/4 tsp Chinese Five Spice
*🌶add some red chili flakes if you would like to add some heat to this...I omitted so our toddler could enjoy it with us! 👶🏼
Combine all ingredients in a small bowl and set aside while you chop the veggies 🍅
For the Veggies: I grabbed almost every vegetable I had in my fridge for this, feel free to omit or add others based on what you prefer, the more the merrier!
1 tbsp sesame oil
2 green onions, chopped and set aside
1 stalk of broccoli, chopped into florets (save the stem! It can be used in othe dishes)
3 small carrots, sliced
1/2 cup sugar snap peas, halved
1/2 cup cauliflower, chopped
1/2 cup red cabbage, coarsely chopped
3 cloves garlic, minced
1/2 zucchini, sliced and quartered
1/4 cup red onion (chopped to preference)
2 celery stalks, sliced
1/2 cup Baby Bella mushrooms, quartered
1/2 yellow bell pepper, chopped
For the rice 🍚:
1-3 packages of Prepared Brown Rice (2-6 servings)....if you've cooked it much you know it takes a long time. To save on preparation I used the Seeds of Change Quinoa & Brown Rice with Garlic (found at Costco and most grocery stores in the health food section), and instead of microwaving, I placed it into a small pan with about 2 tbsp of water on low for it to heat up and soften.
Putting it all together:
In a large wok or saucepan, put the oil, garlic and all vegetables except green onions on medium to med-high heat (depending on your stove). Sauté the veggies for about 2 minutes, then add the Tamari sauce and continue to cook for about 7-8 minutes, stirring frequently. I tend to like my vegetables crunchy, so I don't leave them on too long. Once they are cooked to your desired tenderness (or crispness), remove from heat and serve alongside the quinoa & rice. Top with fresh green onions, and enjoy!
See the nutritional info from MFP for the whole meal below...this recipe makes about 6-1 cup servings of stir fried veggies, but feel free to have a bigger helping as desired! ❤️
Kelly is a loving wife, mother, veteran, life-long athlete, personal trainer, and self taught cook with a passion for helping others. She hopes you will be inspired to live a healthier lifestyle while enjoying delicious meals cultivated in her home, and shared at your own tables.