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10-Minute Stir-Fry

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< 1 min read
Summary

Raise your hand if you love simple yet nutritious meals. (Hands raised high here!) When you have little time to spare, grab the leftover whole grains from the fridge and vegetables that you have on hand, and start whipping up this quick and easy (and tasty!) stir fry.

Yields3 ServingsPrep Time10 minsCook Time8 minsTotal Time18 mins

Ingredients

 1 pinch salt (optional)
 1 cup bell pepper (diced. Or carrots, or a combination of both)
 1 cup organic corn kernels (or green peas, or a combination of both)
 ½ cup green onions (sliced, or chives)
  cup organic celery (diced)
 5 cups quinoa (cooked, or brown rice)
 1 cup organic potatoes (diced, pre-cooked)
 ¼ cup organic tamari (reduced-sodium, or coconut aminos)
 1 tbsp water

Directions

1

In a large nonstick skillet (see note) over high or medium-high heat, sprinkle on a pinch of sea salt (if using), and add the bell peppers or carrots, corn or green peas, green onions, and celery, stirring occasionally.

2

Cook for 3 to 4 minutes, then add the rice, potatoes, and 1⁄4 cup of the tamari.

3

Cook for another 3 to 4 minutes, stirring a couple of times. Add the water if the mixture is sticking, until the rice is heated through.

4

If using chives, add those and stir.

5

Taste, add the remaining tamari, and season with salt and black pepper, if desired. Serve.

Chef's Notes

Prep
Cook the quinoa and chop the veggies on a Sunday evening, and you’ll have dinner in minutes on a busy weekday night. In fact, prep a double batch so that you’ll have leftovers for lunch during the week!

Pan Advice
A good non-stick pan is key to helping this stir-fry from sticking too much. It may stick a little, depending on the stickiness of the grain (short-grain brown rice is much stickier than long-grain, for instance). Opt for a non-toxic coating in a non-stick pan.

Mix it Up
Other vegetables can be substituted here. For instance, try fresh sliced asparagus, blanched broccoli florets, or snow peas in place of some or all of the bell peppers and celery. This is a versatile recipe; experiment with your favorites!

Meal Guidance
For hearty appetites, try pairing this with a side of marinated tofu or tempeh. Or, add a handful of organic shelled edamame or black beans to the stir-fry.

Recipe reprinted from Dr. Neal Barnard's Cookbook for Reversing Diabetes (recipes by Dreena Burton). Visit www.dreenaburton.com for more recipes.

Ingredients

 1 pinch salt (optional)
 1 cup bell pepper (diced. Or carrots, or a combination of both)
 1 cup organic corn kernels (or green peas, or a combination of both)
 ½ cup green onions (sliced, or chives)
  cup organic celery (diced)
 5 cups quinoa (cooked, or brown rice)
 1 cup organic potatoes (diced, pre-cooked)
 ¼ cup organic tamari (reduced-sodium, or coconut aminos)
 1 tbsp water

Directions

1

In a large nonstick skillet (see note) over high or medium-high heat, sprinkle on a pinch of sea salt (if using), and add the bell peppers or carrots, corn or green peas, green onions, and celery, stirring occasionally.

2

Cook for 3 to 4 minutes, then add the rice, potatoes, and 1⁄4 cup of the tamari.

3

Cook for another 3 to 4 minutes, stirring a couple of times. Add the water if the mixture is sticking, until the rice is heated through.

4

If using chives, add those and stir.

5

Taste, add the remaining tamari, and season with salt and black pepper, if desired. Serve.

10-Minute Stir-Fry