Dinner is a snap with this speedy vegetable stir-fry

January 23, 2019 at 07:23AM by CWC

This January, healthy food chef and beauty guru Sophia Roe is here to help you lay the foundation for year-long healthy eating success—no dieting or juicing required.

Hi beauties! We’re deep into (Re)New Year and by now, you’ve made over your pantry, created a whole new morning routine, and perfected easy homemade sauces you can use to punch up your meals. There’s one final tool I want to give you that will help keep all the amazing healthy habits you’re developing this month carry over long past President’s Day: having an amazing, easy recipe ready for those nights when you come home late and are too tired to figure out what to cook. (In other words, those moments when all your good, healthy intentions are likely to get left behind.)

I think sometimes we get intimidated or scared by all the mouth-watering photos we see when scrolling through IG. Anything that looks that good must be fussy, time consuming, and therefore won’t suit our upside down, topsy-turvy lifestyles. Guess what: That’s totally untrue!

Some of the healthiest and most beautiful meals can be made in under 30 minutes with all the tools you’ve been working with since beginning your new routine. A simple can of organic lentils sautéed with some shallot, lemon zest, and some garlic over a yummy piece of GF toast takes less than ten minutes to whip up. Steaming any vegetables you have in the refrigerator and topping them with a yummy tahini dressing not only takes less than ten minutes, but requires minimal clean up as well. (Double bonus!)

This stir-fry, however, is my absolute jam because it’s so easy to make more than you’ll need, and that way, you’ve got enough for leftovers for lunch the next day. Check out the recipe below.

vegan stir fry recipe
Photo: Stocksy/Gabriel Bucataru

Whatever-you-have-in-your-refrigerator stir-fry

Remember: There are zero rules when it comes to what vegetables you use in this recipe. If you only have red onion and broccoli, that’s okay! If you have a bunch of leftover odds and ends in the refrigerator, those also work. You don’t work for this recipe—this recipe works for you!

Many will tell you that you need a wok to stir-fry anything. That’s not necessary in my book (although it’s definitely a great tool!). Use whatever you have on hand. A skillet or Dutch oven will work fine for this recipe. The key to a good stir fry is the order in which you cook the ingredients, and making sure all your ingredients are cut in a very similar thickness or size so they cook evenly. Always add the ingredients that can withstand more cooking first (like mushrooms and onions). That’s how you get the proper doneness without losing the vibrancy in your ingredients. Say goodbye to brown mushy broccoli.

Ingredients:

2 Tbsp grapeseed oil
1 red bell pepper, julienned
1 yellow bell pepper, julienned
1 cup thinly sliced red onion
1 cup chopped bok choy
1 cup small broccoli florets
1/2 cup mushrooms of your choice, sliced
1 baby eggplant, cut into chunks
1/2 cup snow peas
6-8 oz. tofu (or 1/2 cup chicken, edamame, seitan, whatever protein of your choice)
1 clove garlic, minced
2 Tbsp of minced ginger (or more for a punch)
1/2 cup “did somebody say stir-fry, sauce”
Garnish of your choice: chopped peanuts, chopped cilantro/mint, sesame seeds, lime zest, red chili flakes

Directions:

1. Turn on skillet (or whatever kitchen tool you’re using) to medium-high heat. Add grapeseed oil and let heat up.

2. Add the onion, mushrooms, and bell peppers. Sauté for one to two minutes, then add eggplant and protein of your choice. Sauté for another one to two minutes.

3. Add the ginger, garlic, and one-fourth cup of the sauce. Sauté for two to three minutes. Be sure to keep the ingredients moving around while cooking to keep things from burning.

4. Add the bok choy, broccoli, snow peas, and remaining sauce and sauté until done, about eight more minutes. Feel free to taste a piece of broccoli for doneness (it should be crisp-tender).

5. Enjoy stir-fry as is, or serve over brown rice, gluten-free lo-mein noodles, or cauliflower rice.

The great thing about this recipe is how versatile it is. Whatever you decide to do, all that’s left is adding the garnish of your choice. And voilà! Dinner is served.

For more quick, healthy dinners to add to your arsenal, check out these 15-minute dairy-free recipes and these 10-minute Paleo-vegan recipes.
Continue Reading…

Author Sophia Roe | Well and Good
Selected by iversue

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