Stir fried vegetables are a yummy way to get more colors into your diet. However, many stir-fry recipes are loaded with fat and sugars, making them not as healthy as they can be! So, what I did is created a stir fry recipe with a sauce that doesn’t call for all of the added ‘not so good for you’ things.
Not much time to make food during the week? A majority of the time for this recipe is from cutting the vegetables. If you chop all of your veggies on a day where you are less busy, it will be ready to make for the more busy nights! You can even chop them and throw them into a freezer bag until you need them.
I love mixing my stir fried vegetables with quinoa instead of rice, quinoa provides a complete protein, and therefore a complete meal! But 1/2 of a cup of any whole grain will do.
- Olive oil spray
- 3 cloves of garlic, minced or pressed through a garlic press
- 3 rainbow carrots, sliced diagonally
- 1 red bell pepper, chopped
- 1/2 pineapple, cubed
- 1/4 head of cauliflower, cut into florets
- 1/4 head broccoli, cut into florets
- 4 red kale leaves, chopped
- 1 C mushrooms, sliced
- 1-2 C sugar snap peas
- 1 Tbsp honey
- 1/2 cup reduced-sodium soy sauce -or- liquid aminos
- 1/4 cup sake or mirin
- 1/4C crushed pineapple
- 2 cloves garlic, minced
- 1 tablespoon minced fresh ginger
- 2 tsp crushed red pepper
- Spray a large wok with olive oil and place on medium high stovetop
- Add pressed garlic to wok
- Add all vegetables and cover wok.
- In a small bowl, mix honey, soy sauce, sake, crushed pineapple, garlic, red peppers and ginger (you may need to microwave the honey to make it easier to mix)
- Turn stovetop to high heat, add liquid mixture to vegetables in the wok and stir.
- Continue to mix the vegetables and sauce for about 5 minutes. Ready when vegetables become translucent. You can cook them longer or shorter depending on you preference for crunchy vs less crunchy vegetables.
- Serve over quinoa, or your favorite whole grain. Also great with any hot sauce 😉