To start this new year, with so many trying to eat a healthier diet, I thought I’d share this recipe to make a quick Chinese-style vegetable stir-fry that is very easy to make, much healthier (no additives or MSG) and will put delivery to shame! More vegetables in our lives is always a good thing, and by using as much organic ingredients as you can find, you also ensure that it truly is ‘clean food’, by not adding extra chemical loads on our organs.
Healthy Chinese Vegetable Stir-fry (vegan, soy-free option, gluten-free,paleo)
A healthy and delicious way to eat more vegetables at home, without take-out and additives!
- 1 head organic broccoli (washed)
- 1 organic sweet red pepper (washed)
- 1 large onion (peeled)
- 2 medium-size carrots (washed, ends trimmed)
- 2 organic celery stalks (washed, ends trimmed)
- 1/2 large green cabbage (outer leaves discarded)
- 8 medium-size organic cremini mushrooms (washed, dried)
- 3 cups brown basmati rice
- spring or filtered water
- sesame oil for cooking (not toasted sesame)
- 2 tsp Worcester sauce (look for a vegan sauce and organic if possible)
- 1/4 cup white wine
- 1/3 cup coconut amino (soy-free 'soy' sauce, available in health food stores)
- 2 tsp sesame oil (toasted or not, your choice)
- 2 Tbsp water (spring or filtered)
- 2 Tbsp organic gluten-free soy sauce/tamari sauce (because non-organic soy is usually always GMO, it is important to choose organic soy products) For a soy-free option, use more of the coconut amino instead of soy sauce.
- 1 tsp organic cornstarch (since the majority of commercial cornstarch is made with GMO corn, it is important to buy organic cornstarch)
- a pinch of black pepper
- No salt is necessary in this recipe!
- Put a medium size pot over high heat, with the rice and 3 times as much water (always use spring or filtered water to reduce chemicals). Bring to a boil, and then keep cooking, boiling, for 20-25 minutes, or until cooked. Drain and put aside in a warm area.
- While the rice cooks, put a large pan over medium heat, with 1-2 Tbsp sesame oil. While it's warming up, mince the onion (cut into small pieces). Put in the pan and cook for a couple of minutes, stirring often.
- While this cooks, slice the carrots and the celery, and add to the pan with the onion. Continue cooking and stirring often.
- While this cooks, cut cabbage into very thin slices, and add to the pan. Then slice the mushrooms and add to the pan, stirring often. (you might need to add some sesame oil if the pan is too dry)
- Finally, cut the sweet pepper in thin slices, and the broccoli into bite-size florets, as well as cutting the broccoli "trunk" into thin slices (peel it first). Add all this to the pan and cover with a lid for 4-5 minutes (stirring a couple of times during that time).
- Meanwhile, prepare the sauce by mixing all the ingredients in a bowl. Pour over the veggies, mix and cook 2-3 more minutes.
- Serve over the rice, and enjoy!
Please look for organic and vegan coconut amino sauce and worcester sauce.
Note: I do not believe anyone should worry about counting calories, but here is the nutritional information for one serving
Calories: 683kcal | Fat: 4g | Sodium: 1105mg | Potassium: 1307mg | Carbohydrates: 142g | Fiber: 11g | Sugar: 11g | Protein: 18g | Vitamin A: 7175% | Vitamin C: 219.9% | Calcium: 191% | Iron: 3.6%
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Traci | Vanilla And Bean says
Delicious recipe ECP! The colors, nutrients and flavors look amazing! Thank you for sharing, ECP and emphasizing organic!! Yesssss!
Thanks Traci! I try to emphasize the organic part because it really isn’t ‘clean’ if it’s not, more people need to know that! 🙂
Chelsea @ Chelsea's Healthy Kitchen says
Stir fry is seriously one of my favourite meals (having it for lunch today actually!) and the best way to get in a ton of veggies! Although before I took nutrition at university, I used to think that using bottled stir fry sauce was healthy. Now I look at the ingredients in them and shudder haha.
I finally made your stirfry ever since you posted it I’ve wanted to make it. It was awesome , should of made it earlier 😉
Great recipe!! Just be aware that Worcester Sauce is made with anchovies, so it is not vegan or vegetarian. It is also a red flag for anyone with fish allergies. May want to note that in your recipe.
Thanks Sharon! My worcester sauce is vegan and gluten-free, so I didn’t even think of mentioning that, but thanks for saying it, I’ll add a note to the recipe!
I have kidney failure and I cannot use soy sauce or anything with high potassium or sodium in it . Kindly think about how can I make a sauce for my stir fry . I am vegetarian .
I use a soy-sauce substitute made from fermented coconut sap, which is soy-free, MSG-free and 75% less sodium than soy-sauce, but I think coconut is high in potassium, which is good for most people, but not in your case. Unfortunately I don’t know of any other types of soy sauce substitute that would fit your criteria. A quick search online showed me this recipe https://www.nwkidney.org/recipe/quick-homemade-low-sodium-soy-sauce/ , but it does contain a small amount of soy. I’m sure you can find other options with a search online. Sorry I can’t be more helpful. Best of luck!