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Whole Grain Veggie Stir-fry

Submitted by: | Source: One of my usual stir-fry(s) with variations

Whole Grain Veggie Stir-fry
2011-05-16 Other
4 1

This is a dish that can be made with left-overs or starting our fresh. If you have vegetables like green beans, carrots, mushrooms and rice; just open a can of beans and cook some quinoa to make a complete nutritious meal.

  • Servings: 6 to 8
  • Total Time: about 1 hour


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


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