Sweet & Sour Veggie Stir Fry, Quick Easy Main Dish
Fresh Seasonal Vegetables, Tofu Or Seitan, Over Noodles Or Rice
Sample recipe courtesy Jill Nussinow, MS, RD, from 'The Veggie Queen, Vegetables Get The Royal Treatment'
Use the freshest available vegetables. I almost always have carrots, onion and broccoli around, yet I have also made it with cauliflower or Romanesco broccoli in the winter.
Total Prep & Cook Time: 20 min.
Yield: 4 Servings
Nutrition Data, 164g Serving: 119 cal, 21g carb, 3g fat, 800mg sodium, 4g fiber, 7g Sugars, 4g protein, low Cholesterol, good source Dietary Fiber, Vit. B6, Folate, Manganese, Vit. A, C, & K. Estimated glycemic load 12
- 2 tsp oil (optional)
- 1/2 - 1 inch piece fresh ginger, peeled and minced
- 2 carrots, cut on diagonal
- 1 medium onion, sliced lengthwise
- 3 cups broccoli florets
- 2 cloves garlic, minced
- 3 Tbsp reduced sodium tamari, divided
- 1 Tbsp rice or cider vinegar
- 1 Tbsp Sucanat, sugar, or a few drops of liquid stevia
- 2 Tbsp water or vegetable broth
- 1 Tbsp arrowroot or cornstarch
- 2 green onions, chopped for garnish
- Optional: Sesame seeds for garnish
- Place a wok or large sauté pan over medium high heat
- Add oil, if using, and ginger. Let this cook for 1 minute, then add carrots and stir-fry for 2 minutes, adding water or stock, a tsp at a time, if they begin to stick
- Add the onion and stir-fry until the onion turns translucent, about 5 minutes
- Add broccoli and garlic, and stir-fry with 1 Tbsp reduced sodium tamari
- Whisk remaining tamari, vinegar, Sucanat, water or broth, and arrowroot or cornstarch, in a small bowl
- remove pan from the heat, pour in the tamari mixture and stir well. Put the pan back on low heat and cook until sauce begins to thicken
- Remove from the heat and serve over quinoa, rice or noodles
- Sprinkle with green onions and sesame seeds
In the summer, I use many varieties of squash or green beans. It's easiest to control the timing if you stick to no more than 4 vegetables' - Jill Nussinow, The Veggie Queen
Serves 4: 'Add tofu, tempeh or seitan to make this seasonal stir fry a quick and easy main dish, and serve over rice, quinoa or noodles (prepare ahead).
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