PCRM's Ten Minute Stir Fry Vegetables
Prepare the rice in advance, and you will have this stir-fry ready in about 10 minutes! Top with pre-marinated, baked tofu for an optional protein and calcium boost! This recipe features a variety of different colored vegetables, which are packed with antioxidants that keep you healthy.
Servings: 3 servings
Calories: 532kcal
Ingredients
- 1 Cup diced bell peppers or carrots Dilip omitted the carrots and used 1 medium bell pepper, roasted directly on gas stovetop
- 1 Cup corn kernels or green peas or a combination of both
- 1/2 Cup sliced green onions or chives; if using chives add at the end of cooking (Dilip used 2 or 3 green onions, sliced)
- 1/2 Cup diced celery Dilip used 2 stalks of celery
- 5 Cups pre-cooked brown rice or quinoa Dilip used 2 cups rice
- 1 Cup diced precooked potatoes; or 1/2 cup more rice Dilip used a medium Japanese purple sweet potato, but any sweet potato is fine
- 1/4-1/3 Cup tamari Dilip used 1 tsp of Tamari
- 1-2 Tbsp water Dilip omitted the water
- sea salt to taste (Dilip omitted the salt)
- freshly ground black pepper to taste
- 1/2 tsp garlic added by Dilip
- 1/2 tsp lemon pepper added by Dilip
- baked tofu (optional) added by Dilip
Instructions
- In a large nonstick skillet over high or medium-high heat, combine the bell peppers or carrots, corn or green peas, green onions, and celery, stirring occasionally.
- Cook for 3 to 4 minutes, then add the rice, potatoes (if using), and 1/4 cup of the tamari.
- Cook for another 3 to 4 minutes, stirring a couple of times. Add the water if the mixture is sticking.
- Heat the rice through, and toast it a little in spots, if desired. If using chives, add those and stir. Taste, add the remaining tamari, and season with salt and black pepper if desired.
Notes
Note: Not all soy sauces are gluten-free, so check the label. Tamari is usually safe.
Nutrition
Serving: 1serving | Calories: 532kcal | Protein: 14g | Fiber: 9g