Recipe: Easy Vegetable Stir-Fry

Make your own stir-fry instead of ordering take-out. This dish from Hummusapien is brimming with colorful veggies and whole grain brown rice (or quinoa) — all smothered in a sweet and savory teriyaki sauce. Roasted cashews sprinkled on top add a delightful crunch. Tip: Short on time? Substitute frozen bell peppers, edamame and rice.

Easy Vegetable Teriyaki Stir Fry

Ingredients

For the stir fry:

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 cloves garlic, minced
• 1 tablespoon minced ginger
• 2 heaping cups shredded carrots
• 1 cup sliced bell pepper
• 1 large head broccoli, chopped into florets
• 1 1/2 cups sugar snap peas
• 2 cups cooked brown rice or quinoa
• 3/4 cup roasted salted cashews
• 1 cup edamame
• Sliced green onions, optional for garnish

For the sauce:

• 1(8 ounce) can pineapple chunks in pineapple juice, not drained
• 1/4 cup reduced-sodium soy sauce (sub tamari for gluten-free)
• 2 tablespoons sweetener of your choice (sugar, honey, stevia)
• 1 tablespoon seasoned rice vinegar
• 1 tablespoon chia seeds (optional, for thickness)
• 2 teaspoons Sriracha

Directions

For sauce: Place the sauce ingredients in a blender. Blend until smooth. Set aside.

For stir-fry: Heat olive oil in a large skillet or Dutch oven over medium heat. Once hot, add onion and sauté for 5 minutes.

Add garlic and ginger to pan, and sauté for another 3 minutes. Add carrots, bell pepper, broccoli and snap peas and sauté for another 5–7 minutes, or until veggies are tender. Add cooked brown rice, cashews and edamame, stirring until heated through.

Pour sauce on top and stir to combine. Season with salt and pepper to taste. Garnish with chopped green onions and extra cashews.

Nutrition Information

Serves: 6 |  Serving Size: 1 1/2 cups 

Per serving: Calories: 311; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 442mg; Carbohydrate: 43g; Dietary Fiber: 7g; Sugar: 13g; Protein: 9g

Nutrition Bonus: Potassium: 444mg; Iron: 17%; Vitamin A: 161%; Vitamin C: 143%; Calcium: 6% 

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