Vegan Stir Fry

The Perfect Vegan Stir Fry: A Flavorful and Healthy Meal

Vegan stir fry is a delicious and nutritious meal that can be whipped up in no time. With a variety of fresh vegetables, a homemade sauce, and optional protein, this dish is a great way to pack in plenty of vitamins, minerals, and fiber. Whether you’re a seasoned vegan cook or just starting to explore plant-based meals, this recipe is sure to become a new favorite.

Ingredients:

Stir Fry Sauce:

• 1/2 cup water
• A third of a cup of a soy sauce or low-sodium mustard
• 3 tablespoons maple syrup or agave
• 2 tablespoons rice vinegar
• 1/2 teaspoon red chili flakes (more to taste)
• 2 teaspoons cornstarch
• 1 teaspoon olive oil
• 2 garlic cloves, minced
• 1 knob of ginger, minced
• 1 teaspoon toasted sesame oil
• Sesame seeds (optional)
• 1 green onion, thinly sliced

Stir Fry Vegetables:

• 3 cloves garlic, minced
• 1 large white onion, sliced thin
• 16 ounces sliced mushrooms
• One head of broccoli, divided into small pieces.
  Cut 1⁄2 head of cauliflower in bite-sized pieces.
• 1 red bell pepper, sliced thin
• 2 heads bok choy
• 2 carrots, cut into coins
• 1 zucchini, cut into coins
• 1 inch fresh ginger, grated

Optional Protein:

12-14 ounces extra firm organic tofu, cubed

Grains:

1 cup short-grain brown rice

1 1/4 cup water

1 teaspoon sea salt

Instructions:

Make the Stir Fry Sauce: In a small bowl, whisk together the water, tamari, maple syrup, rice vinegar, red chili flakes, and cornstarch until smooth and no lumps remain. Set aside.

Cook the Rice: In a medium saucepan, combine the brown rice, water, and sea salt. Bring to a boil, then reduce heat to low, cover, and simmer for 20-25 minutes, until rice is tender. Fluff with a fork.

Prepare the Vegetables: Mince the garlic and ginger. Slice the onion, mushrooms, bell pepper, and zucchini. Chop the cauliflower and broccoli into small, bite-sized pieces. Slice the bok choy.

Cook the Tofu (if using): Drain and press the tofu to remove excess moisture. Cut into 1-inch cubes.

Stir Fry the Vegetables: In a large wok or skillet, heat a small splash of olive oil over medium-high heat. Add the garlic, onion, and ginger and sauté for 1-2 minutes until fragrant.

Add the Vegetables: Add the mushrooms, broccoli, cauliflower, bell pepper, bok choy, carrots, and zucchini. Stir-fry the veggies for five to seven minutes, or until they are soft and crunchy.

Add the Sauce: Give the sauce mixture a quick whisk to recombine, then pour it into the wok. Bring to a simmer and cook for 2-3 minutes, until thickened.

Finish the Dish: If using tofu, add the cubes now and toss to coat. Take off the heat source and blend in the toasted sesame oil.

Serve: Divide the stir-fried vegetables and tofu (if using) over the cooked brown rice. If preferred, add sliced onion leaves and toasted sesame seeds as garnish. Enjoy yourself!

This vegan stir fry is packed with a variety of fresh, colorful vegetables and a flavorful homemade sauce. The optional tofu adds a boost of plant-based protein, making it a complete and satisfying meal. Feel free to adjust the vegetables and protein to your liking.

The Nutrition Chart for Vegan Stir Fry:

Based on the information provided in the search results, here is a summary of the key nutrition facts for the Vegan Stir Fry

Recipe:

Calories: 460
Carbohydrates: 60g
Fat: 12g
Protein: 36g

The search results also provide some additional general nutrition information for vegetable and tofu-based stir fry dishes:

A Vegetable Stir Fry takeaway dish contains approximately:

• Calories: 350
• Total Fat: 10g
• Saturated Fat: 0.5g
• Sodium: 600mg
• Total Carbohydrates: 37g
• Dietary Fiber: 5g
• Protein: Not specified
• This recipe for “Vegan Soybean Stir Fry” includes:
• Calories: 1116.7
• Calories from Fat: 660.6 (59.2%)

Please note that the exact nutrition profile may vary depending on the specific ingredients used and portion sizes. The information provided gives a general sense of the nutritional breakdown for a vegan stir fry dish, but the precise values could differ from this example.