Vegetable Stir Fry

Author: Heather Leno
Servings – 4-6 variable Prep Time – 20 minutes Cook Time – 5-10 minutes
Ingredients:
  • 1-2 tsp cooking oil, or a tablespoon of broth
  • 1/4-1/2 cup mushrooms* chopped or sliced
  • 1/4-1/2 medium onion*, diced or quartered and sliced
  • 1/4 cup celery*, sliced or diced
  • 1 tbsp ginger*, fresh minced
  • 2 cloves garlic, minced

5-6 cup combination of any veggies such as:

  •  cabbage, white or purple
  •  broccoli
  •  snow peas
  •  asparagus
  •  zucchini or any summer squash
  •  carrots
  •  greens such as bok choy

Additional Ingredients:

  •  gluten, braised tofu cubes or rehydrated seasoned soy curls
  •  sprinkling of coriander & cumin
  •  green onions
  •  roasted cashew pieces for topping
  •  cooked Basmati brown rice –keep in freezer in 1 cup amounts

Sauce:

  • 1 cup light low-sodium vegetable broth –to make your own see Light Veggie Broth   
  • 1 1/2 tsp sweetener**
  • 1 1/2 tsp lemon juice
  • 1 tbsp McKay’s Vegan Chicken-Style Seas — to make your own see Chick-Style Seasoning
  • 2 tbsp low-sodium soy sauce or aminos**
  • 1 packed tbsp cornstarch
Instructions:
  • Combine the basic ingredients in medium-sized fry pan on medium heat and sauté lightly.

Sauce:

  • While the fry pan heats up, combine sauce ingredients being sure to dissolve cornstarch.
  • Add your frozen 16 oz. bag of Asian vegetables or any 4-5 cup combination of fresh veggies of your choice. –you may also use the frozen and add a few additional fresh ones. This recipe is very flexible, you just want enough sauce for all the veggies.
  • Add any vegetarian meat substitutes that you may be using, and then sprinkle everything lightly with the coriander and cumin.
  • Stir fry just until vegetables are crisp tender. Give the sauce another stir for the sake of the cornstarch and pour over the vegetables. Cook and stir until thickened; it won’t be stiff, just slightly saucy.
  • Serve over warm brown rice. We prefer the flavor and texture of Basmati. See Rice under Misc. Section for cooking directions.

 
Notes:
  • *All of these ingredients freeze very well, just chop and seal in individual zip lock bags for quick and easy access.
  • **These two ingredients can be replaced with 2 tbsp of coconut aminos for a no sugar, lower sodium stir fry.