Stir-Fry

by Andrea
Stir-Fry
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This loaded vegetable stir-fry is vegetarian, vegan, and gluten-free! This dish is one of those dinners that you can make when you have a lot of vegetables you need to use if they are about to go bad in the refrigerator. If you’re like me, and sometimes whip up something quick that is healthy too based on what you have in your fridge, try out this recipe because it is perfect for that!

If you don’t have these specific vegetables and you can’t make it to the store, use whatever vegetables you have available! Any vegetable can be substituted or added in to make it even more hearty.

Instructions for the Stir-Fry

Cook rice according to package instructions and chop the vegetables into bite sized pieces (See Tip 1)

Vegetables for stir fry

In a wok over medium-high heat, add in water and vegetables (besides water chestnuts), cover and let steam for 5-7 minutes stirring occasionally. In the meantime in a saucepan, melt 1 tbsp butter. Once melted, add in flour and whisk until combined. Add in teriyaki sauce, soy sauce, and red pepper flakes and simmer for ~5 minutes stirring often.

Drain water from wok, move vegetables over to one side, and place oil, chick peas, and water chestnuts into wok then combine all contents together. Fry the vegetables for about 3-4 minutes and then remove from heat. In a bowl add rice, vegetables and top with sauce.  

Vegetable stir fry

Tips

  1. You need to chop all the vegetables and prepare your ingredients for the sauce before you start to cook as this comes together fast once started
Stir-Fry
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Stir-Fry

Recipe by AndreaCourse: Dinner, Lunch, Recipes, Vegetarian
Servings

8

servings
Prep time

15

minutes
Cooking time

30

minutes
Calories

232

kcal
Total time

45

minutes

Ingredients

  • 1 cup uncooked brown rice

  • 1/4 cup water

  • 3 tbsp oil

  • 1 head broccoli

  • 1 can water chestnuts

  • 1 medium sized carrot

  • 1 head cauliflower

  • 1 red pepper

  • 1 medium zucchini

  • 1 cup frozen green beans

  • 1 can chickpeas

  • 2 tsp Mrs Dash Tableblend

  • 2 tsp garlic powder

  • 1 tsp onion powder

  • For the sauce:

  • 1 tbsp gluten free flour

  • 1 tbsp butter

  • 1/4 cup gluten free teryiaki sauce

  • 1/4 cup gluten free hoisin sauce

  • 1 tsp red pepper flakes

  • 2 tbsp soy sauce

Directions

  • Cook rice according to package instructions
  • Chop the vegetables into bite sized pieces
  • In a wok over medium-high heat, add in water and vegetables (besides water chestnuts), cover and let steam for 5-7 minutes stirring occasionally. 
  • In the meantime in a saucepan, melt 1 tbsp butter. Once melted, add in flour and whisk until combined. Add in teriyaki sauce, soy sauce, and red pepper flakes and simmer for ~5 minutes stirring often.
  • Drain water, move vegetables over to one side, and place oil, chick peas, and water chestnuts into wok and then combine all contents together. Fry the vegetables for about 3-4 minutes and then remove from heat.
  • In a bowl add rice, vegetables and top with sauce.  

Notes

  • You need to chop all the vegetables and prepare your ingredients for the sauce before you start to cook as this comes together fast once started

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