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Ten-Minute Mixed-Veggie Stir-Fry

3 servings

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

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

About the Recipe

532 Calories · 14 g Protein · 9 g Fiber

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.

Ingredients

Makes 3 Servings

  • diced bell peppers or carrots (1 cup)
  • corn kernels or green peas, or a combination of both (1 cup)
  • sliced green onions or chives; if using chives, add at the end of cooking (1/2 cup)
  • diced celery (1/2 cup)
  • precooked brown rice or quinoa (5 cups)
  • diced precooked potatoes; or 1/2 cup more rice (1 cup)
  • tamari (1/4-1/3 cup)
  • water (1-2 tbsp.)
  • sea salt (to taste)
  • freshly ground black pepper (to taste)

Directions

  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, then add the rice, potatoes (if using), and 1/4 cup 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: 532;

Fat: 4 g;

    Saturated Fat: 1 g;

    Calories from Fat: 6 %;

Cholesterol: 0 mg;

Protein: 14 g;

Carbohydrates: 111 g;

Sugar: 6 g;

Fiber: 9 g;

Sodium: 801 mg;

Calcium: 46 mg;

Iron: 3.3 mg;

Vitamin C: 73 mg;

Beta-Carotene: 982 mcg;

Vitamin E: 1.6 mg

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