Veggie Stir Fry Brown Rice (Print Version)
A colorful mix of crisp vegetables stir-fried with tangy sauce and served over hearty brown rice.
# What You'll Need:
→ Vegetables
01 - 1 red bell pepper, thinly sliced across the grain
02 - 1 yellow bell pepper, thinly sliced across the grain
03 - 1 medium carrot, cut into uniform matchsticks
04 - 1 small head broccoli, cut into bite-sized florets
05 - 1 cup sugar snap peas, strings removed
06 - 1 small zucchini, sliced into half-moons
07 - 2 green onions, thinly sliced on an angle
08 - 2 cloves garlic, finely minced
09 - 1-inch piece fresh ginger, grated
→ Stir-Fry Sauce
10 - 3 tablespoons low-sodium soy sauce (or tamari for gluten-free)
11 - 1 tablespoon toasted sesame oil
12 - 1 tablespoon rice vinegar
13 - 1 tablespoon pure maple syrup (or honey)
14 - 1 teaspoon cornstarch dissolved in 2 tablespoons water
→ Base
15 - 1 1/2 cups uncooked brown rice (yields approximately 4 cups cooked)
→ Garnish
16 - 1 tablespoon toasted sesame seeds
17 - Fresh cilantro or parsley, chopped (optional)
# How to Make It:
01 - Cook brown rice according to package directions. Once cooked, gently fluff with a fork and set aside, keeping it warm.
02 - In a small mixing bowl, combine the low-sodium soy sauce (or tamari), toasted sesame oil, rice vinegar, maple syrup (or honey), and the cornstarch slurry. Whisk thoroughly until well combined. Set aside.
03 - Heat a large wok or skillet over medium-high heat. Add 1 tablespoon of neutral cooking oil, such as canola or peanut oil. Once shimmering, add the minced garlic and grated ginger. Stir-fry for approximately 30 seconds until fragrant, being careful not to burn them.
04 - Add the julienned carrots and broccoli florets to the wok. Stir-fry for 2 to 3 minutes until they begin to soften slightly.
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, until all vegetables are crisp-tender.
06 - Pour the prepared stir-fry sauce over the vegetables in the wok. Stir continuously, allowing the sauce to thicken and elegantly coat all the ingredients. This should take about 2 minutes.
07 - Stir in the sliced green onions. Remove the wok from the heat immediately. Serve the vibrant stir-fried vegetables generously over bowls of warm brown rice. Garnish with toasted sesame seeds and freshly chopped herbs, if desired.
# Additional Tips::
01 -
- Ready in just 35 minutes from start to finish
- Uses everyday vegetables you likely have on hand
- Endlessly customizable based on seasonal produce
- Naturally vegan and full of nutrients
02 -
- Packed with fiber and essential nutrients from colorful vegetables
- Perfect for meal prep and keeps well for 3 to 4 days in the refrigerator
- Easily adaptable for gluten free diets by substituting tamari for soy sauce
- Naturally vegan when using maple syrup instead of honey
03 -
- Always prepare all ingredients before heating your wok. Stir frying happens quickly, leaving no time for chopping once you begin cooking.
- Cut vegetables to similar sizes for even cooking. Aim for bite sized pieces that will cook quickly and be easy to eat.
- Resist the urge to crowd the wok. If cooking for more than four people, consider cooking vegetables in batches to maintain proper temperature and texture.