Dr. Leslie’s Basic Veggie Stir-Fry
How do you make a plant-based diet NOT boring? Check this Basic Veggie Stir-Fry recipe!
Today I've got a super simple recipe for you that you can vary based on your tastes, who you're cooking for, your mood, or what's in the frig. A recipe that is tasty and flavorful and will never get boring!
If you wish, you can complement this meal with the 2-Minute Oil-Free Balsamic Dressing
The recipe makes 4 servings.
Recipe from: Dr. Leslie
Author: Dr. Leslie
Hint: Are you in the mood for Mexican flair? Simply use Mexican spices. Are you in the mood for Italian, Indian or Thai? Then use the appropriate spices. Do you have some veggies around that are getting a little old & need to be eaten? Throw them in. Want to up the protein content? Add some beans. Want to up it even more? Add tofu or tempeh.
You can also batch cook your grains ahead of time. Or just make enough for 2-3 days when you cook them today.
ENJOY!!
Prep: 5 minutes + Cook Time: 10 minutes = Total: 15 minutes
Ingredients
1 large onion
2 cloves of garlic, minced
1 bell pepper
2 small zucchinis
1 or more additional vegetables (I suggest spinach or kale)
1 can garbanzo beans, drained and rinsed (optional but recommended)
¼ cup vegetable broth
1 can Trader Joe’s Diced & Fire Roasted tomatoes with green chiles
2 cups cooked grains (brown rice, quinoa, or other)
Add other vegetables to your liking: mushrooms, broccoli, cauliflower, artichoke hearts, more if desired
Optional additional protein: tofu or tempeh chunks- pre-marinated and cooked
Spices for Mexican mood: cumin, mexican oregano, cilantro
Spices for Italian mood: oregano, basil
Spices for Thai mood: Thai chiles, lemongrass, ginger
Other varieties to suit your tastes.
2 tbsp nutritional yeast (optional)
Directions
1Dice all the veggies into bite-sized pieces.
2Heat a 10-inch frying pan over medium-high heat for a minute or 2.
3Add the onions and about a tablespoon of veggie broth and sauté, stirring frequently & scraping to prevent sticking.
4Lower the heat a little if needed to prevent burning. You want to allow browning but not burning.
5If you’re using raw broccoli or cauliflower add these now and more broth if needed.
6Add any spices except fresh cilantro (if using) now.
7Continue cooking for a few more minutes until onions start to get translucent.
8Add bell peppers, garlic (mushrooms can be added now if using) and continue cooking & stirring for a couple more minutes.
9Keep broth available and add a few drops if needed to prevent scorching.
10Add the zucchini and any other veggies (except spinach or anything else that only requires wilting) and cook for a couple of minutes.
11Add the canned tomatoes, (garbanzos,) (and tofu or tempeh if using) and continue cooking.
12When you estimate all veggies are about 2-3 minutes from being done, add the spinach & stir.
13Add nutritional yeast, if using & stir again.
14When veggies are cooked, taste and adjust spices as needed. Remove from heat & stir in fresh cilantro if using.
15Serve over or side-by-side with your warm grain.
16Additional ideas:
Add a handful of raisins just before adding spinach (works well with Asian spices).
Garnish with pistachios or raw cashew chunks.
Ingredients
1 large onion
2 cloves of garlic, minced
1 bell pepper
2 small zucchinis
1 or more additional vegetables (I suggest spinach or kale)
1 can garbanzo beans, drained and rinsed (optional but recommended)
¼ cup vegetable broth
1 can Trader Joe’s Diced & Fire Roasted tomatoes with green chiles
2 cups cooked grains (brown rice, quinoa, or other)
Add other vegetables to your liking: mushrooms, broccoli, cauliflower, artichoke hearts, more if desired
Optional additional protein: tofu or tempeh chunks- pre-marinated and cooked
Spices for Mexican mood: cumin, mexican oregano, cilantro
Spices for Italian mood: oregano, basil
Spices for Thai mood: Thai chiles, lemongrass, ginger
Other varieties to suit your tastes.
2 tbsp nutritional yeast (optional)
Directions
1Dice all the veggies into bite-sized pieces.
2Heat a 10-inch frying pan over medium-high heat for a minute or 2.
3Add the onions and about a tablespoon of veggie broth and sauté, stirring frequently & scraping to prevent sticking.
4Lower the heat a little if needed to prevent burning. You want to allow browning but not burning.
5If you’re using raw broccoli or cauliflower add these now and more broth if needed.
6Add any spices except fresh cilantro (if using) now.
7Continue cooking for a few more minutes until onions start to get translucent.
8Add bell peppers, garlic (mushrooms can be added now if using) and continue cooking & stirring for a couple more minutes.
9Keep broth available and add a few drops if needed to prevent scorching.
10Add the zucchini and any other veggies (except spinach or anything else that only requires wilting) and cook for a couple of minutes.
11Add the canned tomatoes, (garbanzos,) (and tofu or tempeh if using) and continue cooking.
12When you estimate all veggies are about 2-3 minutes from being done, add the spinach & stir.
13Add nutritional yeast, if using & stir again.
14When veggies are cooked, taste and adjust spices as needed. Remove from heat & stir in fresh cilantro if using.
15Serve over or side-by-side with your warm grain.
16Additional ideas:
Add a handful of raisins just before adding spinach (works well with Asian spices).
Garnish with pistachios or raw cashew chunks.
Dr. Leslie’s Basic Veggie Stir-Fry
