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Stir-Fried Vegetables with Rice

Makes 4 servings

1 cup water
1 carrot, cut into matchsticks
1 cup broccoli florets
1 cup cauliflower florets
1 teaspoon Vegetable Broth granules
2 tablespoons reduced-sodium soy sauce
1 teaspoon maple syrup or sorghum syrup
1 tablespoon sesame oil
1 onion, thinly sliced into half-moons
1 celery stalk, thinly sliced on the diagonal
1 green bell pepper, seeded and thinly sliced
2 cups cooked brown rice

In a saucepan, bring water to a boil. Add carrot, broccoli, and cauliflower. Cover and boil 3 minutes. Drain, pouring cooking liquid into a separate bowl. Add vegetable broth granules, soy sauce, and maple or sorghum syrup to cooking liquid.

Heat a wok or large skillet over medium-high heat. Add oil when pan is hot, then add onion, celery, and bell pepper and stir fry for 2 to 3 minutes. Add carrot, broccoli, and cauliflower and stir fry a minute more. Stir in sauce and let it bubble up, then remove pan from heat. Serve vegetables over rice.

Per serving (1/4 of recipe)

  • Calories: 186
  • Fat: 4.5 g
  • Saturated Fat: 0.7 g
  • Calories from Fat: 21.9%
  • Cholesterol: 0 mg
  • Protein: 4.7 g
  • Carbohydrates: 32.9 g
  • Sugar: 4.4 g
  • Fiber: 5.8 g
  • Sodium: 545 mg
  • Calcium: 40 mg
  • Iron: 1.1 mg
  • Vitamin C: 38.3 mg
  • Beta Carotene: 1736 mcg
  • Vitamin E: 0.9 mg

Source: The Power of Your Plate by Neal Barnard, M.D.