Whole Grain Veggie Stir-fry
Submitted by: LeeLovestoCook2 (see all recipes) | Source: One of my usual stir-fry(s) with variations
- Servings: 6 to 8
- Total Time: about 1 hour
Ingredients:
| ½ cup | Black Japonica Rice, cooked, rinsed, drained (= 1 cup cooked |
| 1 cup | Quinoa, = 2 cups cooked |
| 2 cups sliced | Baby Bellas, small portabellas |
| 1 cup | Shredded Carrots |
| 1 | Small Cubed Zucchini, about 1 cup |
| 1× 15 oz can | Kidney Beans, rinsed and drained |
| 2 Tbsp | Low-sodium Tamari Sauce (gluten-free Soy Sauce) |
| 2 | Garlic Cloves, minced |
| ⅛ tsp | Black Pepper |
| 2 tsp | Ginger, powdered |
| 1 Tbsp | Salt-free Dried Garlic Herb Mix |
| ½ cup | Chopped Fresh Cilantro |
| 2 tsp | Olive Oil |
| ½ cup | Vegetable Broth or Vegetable Juice, if needed |
Directions:
Wash and prepare all of the vegetables and bellas
Cook quinoa and rice according to package directions. Drain rice, fluff quinoa.
Rinse and drain the beans, set aside.
Heat oil in large cast iron skillet or dutch oven. Add mushrooms, carrots, onions, garlic, and zucchini; cook over medium-high heat until everything is tender.
Add cooked quinoa, ginger, beans, cooked rice, Tamari, pepper, and cilantro.
Stir in the vegetable juice or vegetable broth, if needed.
3. Cook and stir until all ingredients are hot over medium-high heat for 3 to 4 minutes.
Taste for seasoning, Add additional herb mix seasoning, if desired.
Nutrition (per serving): 209 calories, 3.5g total fat, 1.3g monounsaturated fat, 1g polyunsaturated fat, 0g trans fatty acids, <1g saturated fat, <1mg cholesterol, 307.8mg sodium, 478.2mg potassium, 39.4g carbohydrates, 7.3g fiber, 32g net carbohydrates, 15.7g starch, 3.3g sugar, 8.8g protein, 1.9mg iron.
I have made so many versions of this, the one shown had sweet peppers added
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