Home > Nutrition > Healthy Recipes > Very Veggie Stir Fry  
Very Veggie Stir-Fry - Dietitian's Choice Recipe
Very Veggie Stir-Fry - Dietitian's Choice Recipe

Category: Main Dish | Serves: 4

(166 ratings)

Nutrition Information:
Calories: 336
Protein: 13 g
Carbs: 58 g
Fat: 6 g
Saturated Fat: 1 g
Sodium: 227 mg
Fiber: 8 g

Save As Favorite
Print This Recipe
Send to a friend
Build a plant-based meal with this delicious stir-fry. You’ll have all the elements of a balanced vegetarian meal: colorful veggies, whole grains and protein.
1 tbsp lite soy sauce
1 tbsp rice wine vinegar
1 tsp cornstarch mixed with 1 tsp water
1 tsp olive oil or sesame oil
Crushed red pepper to taste
1 tbsp minced fresh ginger
1 garlic clove, minced
1 cup cauliflower florets
1 cup broccoli florets
1/2 cup low-sodium vegetable broth or water
1/2 cup sliced yellow squash
1 cup sliced mushrooms
1/2 sliced red bell pepper
1 cup shelled edamame (green soybeans)
1/4 cup sliced green onions
4 cups cooked brown rice
1 In a small bowl, mix soy sauce, rice wine vinegar, crushed red pepper and cornstarch mixture until well blended. Set aside.
2 In a nonstick skillet or wok, heat oil over medium-high heat. Add ginger, garlic, cauliflower and broccoli and stir-fry about 3 minutes. Add ¼ cup broth or water.
3 Add yellow squash, mushrooms, bell pepper and edamame. Stir-fry until vegetables are crisp-tender, about 2 minutes. Add remaining broth or water.
4 Stir in soy sauce mixture and cook 2 minutes. Add green onions. Serve over steamed brown rice.

Ratings & Reviews
(166 ratings)
Be the first to write a review about this recipe!
Next Recipe
Very Veggie Wrap Very Veggie Wrap
Category: Sandwich
Calories: 289

Features from Our Dietitian
Dietitian Consult
Meghan Tiernan (MS, RD, LDN) is a registered dietitian with a passion for helping others achieve a healthy lifestyle. She strives to help others learn the most nutritious way to eat, in order to achieve good health.
Managing Your Sweet Tooth on a Diet
I don't know about you, but I get a craving for something sweet almost every day. While ...
For the Love of Peanut Butter
If you ask anyone who knows me what my favorite food is, most would answer the same thing: ...
Summer Smoothies
Smoothies are an easy and refreshing way to get a few servings of fruit - and sometimes ...
Sweet Treats of Summer: Low Calorie Desserts
While summertime is a time of staying fit to look good in tank tops, dresses and bathing ...

McAfee SECURE sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams