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  1. Recipe

Ten-Minute Mixed-Veggie Stir-Fry

3 servings

Source: Source: Dr. Neal Barnard’s Cookbook for Reversing Diabetes by Neal Barnard, MD; recipes by Dreena Burton

Ten-Minute Mixed-Veggie Stir-Fry

Prepare the rice in advance, and you will have this stir-fry ready in about 10 minutes! Top with premarinated, baked tofu for an optional protein and calcium boost!

About the Recipe

394 Calories · 11.3 g Protein · 7.5 g Fiber
Gluten-free · Nut-free

This recipe features a variety of different colored vegetables, which are packed with antioxidants that keep you healthy.

Not all soy sauces are gluten free, so check the label. Tamari is usually safe.


Makes 3 Servings

  • 1 c (150 g) diced bell peppers or carrots
  • 1 c (78 g) corn kernels or green peas, or a combination of both
  • 1/2 c (26 g) sliced green onions or chives; if using chives, add at the end of cooking
  • 1/2 c (51 g) diced celery
  • 5 c (475 g) precooked brown rice or quinoa
  • 1 c (122 g) diced precooked potatoes; or 1/2 c (47 g) more rice
  • 1/4 to 1/3 c (60 to 80 mL) tamari
  • 1 to 2 tbsp (15 to 30 mL) water
  • to taste Iodized salt
  • to taste Freshly ground black pepper


  1. In a large nonstick skillet over high or medium-high heat, combine the bell peppers or carrots, corn or green peas, green onions, and celery, stirring occasionally. 

  2. Cook for 3 to 4 minutes, and then add the rice, potatoes (if using), and 1/4 c (60 mL) of the tamari.

  3. Cook for another 3 to 4 minutes, stirring a couple of times. Add the water if the mixture is sticking.

  4. Heat the rice through, and toast it a little in spot, if desired. If using chives, add those and stir. Taste, add the remaining tamari, and season with salt and black pepper, if desired. 

Nutrition Facts

Per serving:
Calories: 394
Fat: 3 g
    Saturated Fat: 0.7 g
    Calories from Fat: 6.4%
Cholesterol: 0 mg
Protein: 11.3 g
Carbohydrates: 81.6 g
Sugar: 4.9 g
Fiber: 7.5 g
Sodium: 638 mg
Calcium: 39 mg
Iron: 2.6 mg
Vitamin C: 61.4 mg
Beta-Carotene: 920 mcg
Vitamin E: 1.2 mg

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