Vegetable Stir Fry with Brown Rice

Stir Fry Vegetables for you to try!

Stir fry is irresistible during spring and summer. When you go to local farmer's market and see fresh, vibrant and colorful vegetables with full of life, how can you resist?

Try to include rainbow colors
We have the option to select any vegetable for stir fry: broccoli, squash, celery, carrots, etc.I also liked the sauces(spicy peanut, soy and terriyaki) that go with the stir fry. Above all it takes only few minutes to prepare this complete meal.

Preparation time: 15 min
Cooking time: 5 min
Serving size: 3

Ingredients
  • Cooked brown rice - 1 cup
  • Green bell pepper/capsicum - 1/2
  • Red bell pepper/capsicum - 1/2
  • Green squash/Zucchini - 1
  • Yellow squash - 1
  • Onion - 1/2
  • Broccoli - 1 medium floret
  • Asparagus - 5 nos 
  • Peanut - 1/3 cup(roasted)
  • Red chilli - 1 or 2
    Cut the vegetables to about 3 inches long
  • Ginger(grated) - 1/2 tsp
  • Oil to stir fry
  • Salt to taste
Add one cup of cooked brown rice
Note:
  • You can use any vegetable of your choice. Some suggestions are: bean sprouts, baby corns, lotus root, green beans, snow peas, carrots and spinach.
Preparation

  1. Roast the peanuts along with the red chilli and grind it coarsely.
  2. Cut all the vegetables into 3 inch long pieces and thickness of about 1 inch.
  3. If you have the Idli Podi you can skip the step 1. 
  4. Pressure cook 1/2 cup brown rice with 1 1/2 cup of water for 5 whistles on medium heat. 
Note:
  • You can use soy sauce or teriyaki sauce instead of the the peanut powder or Idli Podi.
Cooking
Cook on high heat, low heat makes vegetables soggy
  1. Bring a skillet to warm on medium-high heat.
  2. Add 3 tsp of oil and immediately add onions and grated ginger and saute for 10 seconds.
  3. Once the ginger smell is slightly gone, add the vegetables and saute for a minute.
  4. Add salt and the sauce of your choice. I added the Idli Podi and ground peanut powder which gives it a nice spicy taste to the stir fry.
  5. To the stir fry, add the cooked brown rice and mix. I like to mix to the rice with the spices and vegetables and make it a one pot meal. You can serve the rice and stir fry vegetables separately if you prefer it that way.
  6. Serve the stir fry vegetables hot and relish the taste.
Tasty and crunchy stir fry ready!
Nutritional facts

The green and red capsicum are rich in fiber, which helps in digestion and ease constipation. Rich in vitamin C they help absorb iron from the food we eat. The yellow and green squash are rich in antioxidants that prevents damage of cells. Broccoli is rich in fiber and calcium. Asparagus helps slow down the aging process by neutralizing cell damage.

In general when you eat fresh seasonal vegetables, it rejuvenates the body.
I have used brown rice, but you can use white rice or noodles. Try this quick recipe and enjoy the one pot meal.

Sometimes leftover vegetables works out best for the stir fry vegetables specially on a lazy day.

Comments

Post a Comment