Veggie Stir Fry Brown Rice (Print View)

A medley of stir-fried vegetables and brown rice in a savory sauce for a wholesome, vibrant meal.

# Components:

→ Vegetables

01 - 1 red bell pepper, sliced
02 - 1 yellow bell pepper, sliced
03 - 1 medium carrot, julienned
04 - 1 small broccoli crown, cut into florets
05 - 1 cup sugar snap peas, trimmed
06 - 1 small zucchini, sliced
07 - 2 green onions, sliced
08 - 2 cloves garlic, minced
09 - 1-inch piece fresh ginger, grated

→ Savory Sauce

10 - 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
11 - 1 tablespoon sesame oil
12 - 1 tablespoon rice vinegar
13 - 1 tablespoon maple syrup
14 - 1 teaspoon cornstarch mixed with 2 tablespoons water

→ Foundation

15 - 1 1/2 cups uncooked brown rice

→ Garnish

16 - 1 tablespoon toasted sesame seeds
17 - Fresh cilantro, chopped (optional)
18 - Fresh parsley, chopped (optional)

# Directions:

01 - Cook brown rice according to package directions. Once cooked, fluff with a fork and keep warm.
02 - In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, maple syrup, and the cornstarch slurry until well combined. Set aside.
03 - Heat a large wok or skillet over medium-high heat. Add 1 tablespoon of cooking oil (such as canola or peanut oil). Add the minced garlic and grated ginger, stir-frying for about 30 seconds until fragrant.
04 - Add the carrots and broccoli florets to the wok. Stir-fry for 2 to 3 minutes until they begin to soften.
05 - Introduce the sliced bell peppers, zucchini, and sugar snap peas to the wok. Continue to stir-fry for an additional 3 to 4 minutes, or until all vegetables are crisp-tender.
06 - Pour the prepared sauce over the vegetables in the wok. Stir continuously, allowing the sauce to thicken and evenly coat the vegetables. This should take approximately 2 minutes.
07 - Stir in the sliced green onions and remove the wok from the heat.
08 - Serve the stir-fried vegetables generously over bowls of the warm brown rice.
09 - Garnish with toasted sesame seeds and fresh chopped herbs, if desired.

# Expert Advice:

01 -
  • Ready in just 35 minutes from start to finish
  • Uses everyday vegetables you likely have on hand
  • Completely customizable based on seasonal produce
  • Naturally vegan and dairy free with no specialty ingredients needed
02 -
  • This recipe packs over 80 percent of your daily vitamin C requirements
  • The combination of vegetables provides excellent fiber content supporting digestive health
  • Brown rice adds complex carbohydrates that keep you satisfied longer than white rice
03 -
  • The secret to restaurant quality stir fry is cooking in small batches. Overcrowding the pan causes vegetables to steam rather than sear resulting in soggy rather than crisp tender results.
  • Resist the urge to constantly stir. Allow vegetables to make contact with the hot pan for 20 to 30 seconds between stirs to develop light caramelization that adds tremendous flavor.

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