Healthy Vegetable Stir-Fry Over Rice.

I love vegetables.

Seriously. Vegetables are amazing.

I love them in soups, salads, smoothies, pasta dishes, side dishes, scrambles, “pizzas,” etc.

But my favorite way is in stir-fries.


Here’s the way I make my stir fries!


Prepare the rice. I cook my rice in three ways:

  1. Rice cooker – super easy! Just add the ingredients and press cook!
  2. Slow cooker – cook rice in broth on high for 1-2 hours or low for 3-4 hours, or until the rice is tender.
  3. Large saucepan on the stove top. Add rice, broth, and salt, bring to a boil, stir once, put a lid on, and cook it for 50-60 minutes.

The rice is cooked when it is tender and has absorbed all the water. Bite a few grains to check whether it’s done.


Heat coconut oil in a frying pan or large skillet.


Chop up the onion, carrots, green beans, and bell pepper. Add them along with the crushed garlic to the pan, sautéing for 5-7 minutes.


Slice the zucchini, mushrooms, and cabbage.


Add these vegetables to the pan and stir them over medium heat until just tender.


(I also like to top the pan with the lid to “steam” a little as well.) Add salt and pepper to taste.


Spread some rice in the bottom of a serving dish. Arrange the stir-fried vegetables on top and serve the meal at once while hot. Serves 4.


Healthy Vegetable Stir-Fry over Rice

  • 2 tbsp coconut oil, or other oil
  • 1 small onion, chopped (or ½ large)
  • 3 cloves garlic
  • 2 carrots, sliced into medallions
  • 1 cup green beans, trimmed and halved
  • 1 bell pepper, sliced into strips
  • 2 zucchini or other summer squash
  • 2 cups sliced mushrooms
  • ½ head cabbage, small
  • 2-3 cups cooked brown rice – I like to cook mine in broth (vegetable or chicken) for added flavor
  • Salt and pepper to taste

Directions

  1. Prepare the rice. (The rice is cooked when it is tender and has absorbed all the water. Bite a few grains to check whether it’s done.) I cook my rice in one of three ways:
    • Rice cooker – super easy! Just add the ingredients and press cook!
    • Slow cooker – cook rice in broth on high for 1-2 hours or low for 3-4 hours, or until the rice is tender.
    • Large saucepan on the stove top. Add rice, broth, and salt, bring to a boil, stir once, put a lid on, and cook it for 50-60 minutes.
  2. Heat the oil in a frying pan or large skillet. Chop up the onion, carrots, green beans, and bell pepper. Add them along with the crushed garlic to the pan, sautéing for 5-7 minutes. Slice the zucchini, mushrooms, and cabbage. Add these vegetables to the pan and stir them over medium heat until just tender. (I also like to top the pan with the lid to “steam” a little as well.) Add salt and pepper to taste.
  3. Spread some rice in the bottom of a serving dish. Arrange the stir-fried vegetables on top and serve the meal at once while hot. Serves 4.

Variations: Use quinoa in place of the rice! (Just make sure to really rinse the quinoa so it’s not bitter. The quinoa is cooked when the tails have appeared and has fluffed up and plump.) You can mix up the different kinds of vegetables you use depending on what you have on hand. Broccoli or cauliflower would be delicious. Add a sauce if you like! My mom and I like it just like this without anything else on it, but my dad and sister like a little soy sauce on top. Get creative! I’d love to hear any of the ideas you come up with. 

Printable Version of Recipe

Sometimes I get lazy and just make the stir fry vegetables without the rice. It’s super easy and delicious on its own! Veggies, veggies, veggies! ❤

………………………………………………………………………………………….

What’s your favorite vegetable? How do you like to prepare it? 

I love mushrooms, especially when they’re sautéed!

With lots of hugs,

Kathleen

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6 thoughts on “Healthy Vegetable Stir-Fry Over Rice.

  1. Pingback: Stir-Fried Vegetables | gluadys' cookbooks

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