They have little time & space for cooking, and this easy but substantial stir fry is great as dinner for the two of them, with leftovers to take to work the next day. Amp up the protein, and make this a main dish recipe for 2 or 3 people, by adding the optional chickpeas or tofu.

They have little time & space for cooking, and this easy but substantial stir fry is great as dinner for the two of them, with leftovers to take to work the next day.
Amp up the protein, and make this a main dish recipe for 2 or 3 people, by adding the optional chickpeas or tofu.

Total prep & cook time: 30 min

4 Servings

Ingredients:

2 cups cooked rice or quinoa (make ahead or cook while you prep the veggies)
1 Tbsp olive oil
2 – 3 cloves garlic
1/2 onion, chopped
1/2 inch fresh ginger, minced OR 1/2 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
1/2 cup chopped sweet red pepper
Optional: 3 ripe plum tomatoes, chopped, OR a 14 oz can diced tomatoes
Optional: 1 small bunch kale, chard, spinach or other leafy greens
Optional: 1 – 2 cups green beans, peas or cauliflower
1/2 tsp ground cumin
1 tsp ground coriander
1 tsp brown mustard seed OR 1/2 tsp dry mustard powder
1/2 tsp paprika
1/2 tsp turmeric
Optional: pinch cayenne or chipotle powder – more if you like it hot
1 tsp salt
1 Tbsp soy sauce
1/4 cup chopped cilantro
Optional: 1 cup cooked chickpeas or one recipe fried tofu
Optional: 1/2 can coconut milk, or 1 cup

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

Recipe 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 or millet work as well as rice.

The optional coconut milk makes the recipe rich and creamy – but makes it higher in calories. Add a little more veggie stock for a softer texture without added calories.

‘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 you will find that it will expand nicely.

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