Vegetable Stir Fry

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Stir fry is great for using up whatever vegetables are hanging around in the fridge waiting for a turn at the table, or as a quick “no chop” option, you can use a bag of frozen Asian vegetables.  Since I always keep cooked brown rice in the freezer, this is a good go-to fast meal for my family.  Just mix the sauce, thaw the rice in the microwave and sauté the veggies.  A few soy or gluten pieces add some nice but not necessary texture, and the roasted cashews are the “cream on the cake”.  Whatever you do don’t forget the light sprinkling of coriander and cumin to enhance the flavor!

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Vegetable Stir Fry

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.