Monday, January 23, 2012

Vegetable Stir Fry

This is something I just tried the other night. With loads of veggies in the refrigerator, this is a great way to get tons of veggies in one sitting. While I'm not a fan of asparagus, this is how I sneak it into a meal. Be careful not to overcook your veggies. Get them hot, but stop cooking while they're still crunchy to keep most of the nutrients.  Feel free to add veggies for variety!

Stir Fry:
1 Tablespoon Olive oil
2 cups Sugar Snap Peas
1 cup Broccoli
1/3 cup Crushes cashews
2 chopped carrots
1 tablespoon shredded ginger/ground ginger
2 handfuls green beans
5 stalks asparagus, chopped into 1 inch sections
2 shallots, chopped
2 stalks celery, chopped
1 tablespoon garlic powder
1 teaspoon onion powder
salt & pepper to taste
1 cup vegetable broth
3 tablespoons soy sauce
2 tablespoons Organic 100% whole grain flour*

(Prepare long grain brown rice, however much needed, to serve stir fry on top)

Keep stirring!

Sunfood raw cashews!
1.  Put olive oil into a wok. Turn stove to high.
2. Put all stir fry ingredients (excluding sauce) into wok. Cook for 5 minutes on high, constantly stirring (hence stir fry).
3. In a separate bowl, mix together vegetable broth, soy sauce, and flour*. Pour in wok.
4. Continue cooking until vegetables are hot, but crunchy, and sauce covers everything.
5. Serve on top of cooked long grain brown rice. Top with soy sauce to taste.

*If you're being very particular about flour, you can exclude this, but just know the sauce will not be as thick.  I would also use 1/2 cup of vegetable broth instead.  We almost NEVER use flour (we don't even keep bread in our house), so this is a rarity, which is why I didn't mind using it for this recipe since it's such a small amount.  We also used some tofu in this recipe because we had it left in the refrigerator.

The finished product!

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