Brown Rice & Veggie Stir Fry
Yummy, healthy, give it a try.
- 1 cup of raw brown rice
- Broccoli florets (and/or cauliflower – about 2 cups total)
- 5 white mushrooms*
- 1 medium red, yellow or white onion
- 1 pepper (red, orange, green or yellow)
- 1 stalk celery
- 2-3 carrots
- 2-3 large cloves of garlic
- 1 2-inch piece of fresh ginger root
- olive oil for stir frying
- 2-3 tablespoons soy (I use the lite)
- 1 teaspoon each of mirin and plum vinegar
- 2-3 tablespoons water
- Cook the rice according to the directions on the package – set aside to cool.
- Blanche the broccoli (as well as other hard vegetables) in boiling water for 2-3 minutes or until tender. Refresh in cold water and drain well in colander.
- Slice the remaining vegetables in bite size pieces.
- Finely mince and garlic and ginger (they can be combined)
- Combine the soy sauce, mirin, plum vinegar & water in set aside.
- Heat the wok (or you can use a wide saute pan) to a pretty high heat (but not smoking).
- When the pan is hot, add a small amount of oil (perhaps a tablespoon), wait a few seconds and then add the broccoli. Stir fry until it is tender, add some of the ginger/garlic mixture, stir a few more seconds and remove from the pan to a bowl, set aside.
- In small batches (so as not to overcrowd the pan) cook the remaining vegetables, removing and moving to bowl with broccoli.
- When the vegetables are complete, add the rice to the wok, stir and heat, add remaining garlic and ginger.
- Return all of the vegetables to the pan with the rice and combine.
- Add the sauce mixture, stir to combine and heat – serve and EAT!
- Use vegetables that you like or that you have on hand – do not feel confined to the ones listed above. But do blanche the hard ones ahead of time so they are tender (large pieces of carrot if you like, sweet or white potatoes, etc.)
- You can use edamame, green peas, garbanzo beans, scallions, cabbage – almost any vegetable combination that you like.
- If you would like to add protein (strips of chicken, beef, shrimp or tofu) marinate for 10-25 minute in a couple of teaspoons of soy and then saute in a batch as you do the veggies – stir all together with the rice and veggies at the end.
- If you like curry add 1-2 teaspoons of your favorite curry powder (mild or hot) to the sauce mixture.
- Dick & I love this – it’s tasty and economical. If I make a batch we can have it 2 nights, it’s as good the second time around (if not better, since it’s ready to heat and serve).