Cashew Veggie Fried Rice a.k.a 'The Rice Dish'

Nutritious, Delicious Gluten Free Vegan Casserole Recipe

Thanks to Zoë Keeland for the cashew veggie fried rice recipe. To her & her husband, it's simply 'the rice dish'. They have little time & space for cooking, so this easy stir fry is great for them, with leftovers to take to work.

Amp up the protein, and make this a main dish, by adding the optional chickpeas or tofu.

Total prep & cook time: 30 min

6 Servings

Nutrition Data, 243g Serving: 293 cal, 133 Calories From Fat, 16g fat, 8g saturated fat, 34g carb, 125mg sodium, 3g fiber, 4g sugars, 7g protein, low Cholesterol, good source Vit. A, Vit. C, Manganese. Estimated glycemic load 17

Ingredients:

• 3 cups cooked rice or quinoa (make ahead or cook while you prep the veggies)
• 1 Tbsp olive oil
• 3 cloves garlic
• 1/2 onion, chopped
• 1/2 inch fresh ginger, minced OR 1 tsp dried
• 1 Tbsp minced jalapeno pepper
• 1/3 cup cashew pieces or chopped cashews
• 2 carrots
• 2 stalks celery
• 1 small zucchini
• 1 small summer squash
• 3 ripe plum tomatoes, chopped, OR a 14 oz can diced tomatoes
• Optional: 1/2 cup chopped sweet red pepper
• Optional: 1 small bunch kale, chard, spinach or other leafy greens

• Optional: 1 - 2 cups green beans, peas, sweet potato or cauliflower
• 2 tsp ground cumin
• 2 tsp ground coriander
• 1 tsp brown mustard seed OR 1 tsp dry mustard powder
• 1 tsp paprika
• 1/2 tsp turmeric
• Optional: pinch cayenne, or more if you like it hot
• 1 tsp salt
• 1 Tbsp Braggs liquid aminos or soy sauce
• 1/2 can coconut milk, or 1 cup
• 1/4 cup chopped cilantro
• Optional: 1 cup cooked chickpeas or one recipe fried tofu

Directions:

1. Heat oil on medium in a large shallow pan
2. Peel and mince the garlic and ginger
3. Peel the carrot and slice or dice in small pieces
4. Wash & trim the celery, slice thinly crosswise
5. Trim the zucchini and quarter lengthwise, then cut in 1/2 inch pieces
6. Sauté* the onions until soft and golden
7. Halfway through, add the garlic, ginger and brown mustard seeds
8. Add the cashews, celery & carrots and sauté 5 minutes
9. Turn heat to medium low, cover and cook 5 minutes
10. Turn up heat to medium, add the zucchini and summer squash and sauté until they start to get tender
11. Stir in the tomatoes, cover and cook for 5 minutes
12. Add the spices & the greens and and sauté another 2 minutes
13. Stir in the coconut milk
14. Add the rice, fried tofu, salt and soy sauce or braggs, cilantro, and stir for a minute, breaking up the chunks of rice
15. Reduce heat, cover and cook for another 5 - 10 minutes

Cooking Tips:

Almost any veggie combo will work for this stir fry recipe. E.G. I've used fresh garlic & ginger, jalapeno, carrot, zucchini, and red russian kale from the garden. Quinoa works as well as rice, and stays firmer. The coconut milk makes it rich and creamy - this is a high calorie recipe, best served as a side.

*'Sauté' means fry on medium heat, stirring constantly. It's different from stir fry, which uses more heat, and is the end step in cooking. Usually after sautéing, the contents are subjected to another step, like steaming or adding to a soup or stew.

Keep the same ratio of rice & veg & nuts, and 'the rice dish' will expand nicely.

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