vegetarian stir fry recipe
root vegetables, two ways
Vegetable saute served over brown rice
Yield: serves 4
Time: about forty minutes, start to finish
This is a simple recipe, but as with many Asian and Asian-inspired dishes, there is a lot of prep work at the beginning, and then relatively little cooking time. Let's get started.
You will need:
1C watercress- rinsed and patted dry
1C baby spinach rinsed and patted dry
½ C broccoli florets, blanched
1 large yam, peeled and diced, and blanched
3 large carrots, peeled and diced, and blanched
½ C shredded cabbage, blanched
½ C fresh mushrooms, diced
½ c cauliflower florets, blanched
2 cloves of garlic, diced
1 T of fresh ginger, grated with a microplaner
2T of sesame oil
¼ cup red wine
¼ cup chicken broth
1T cornstarch in 2T cold water
salt, pepper, sugar to taste
2 C brown rice
8 C water
First of all, start your brown rice, as it will cook while you are sauteeing.
1. Bring 8 cups of water to a boil in a large pot
2. While it comes to a boil, rinse the rice for about 30 seconds under cold water in a colander, swirling as you rinse.
3. When the water is boiling, add the rinsed rice, and stir it once.
4. Reduce heat to medium and boil, uncovered, for 30 minutes.
Note: Now is the time to prepare and saute the rest of the vegetables!
5. After thirty minutes, drain the rice in a colander, and return it to the pot, with the heat turned off.
6. Cover with a tightly fitting lid, and steam for an additional 10minutes.
7. After 10 minutes, fluff the rice with a fork and you are ready to serve your perfectly done brown rice.
Now it's time to sauté!
1. Prepare your sauce by mixing the red wine and chicken stock. Set aside.
2.Mix in a separate small bowl the cornstarch with the cold water. Set aside.
3. In a large wok, add the sesame oil, swirling the wok to coat the bottom evenly.
4. Stir in the garlic and ginger until fragrant, about 30 seconds.
5. Add the blanched vegetables, stir until they are coated with the oil and aromatics.
6. Continue stir-frying for about 6 minutes, or until the carrots and yams are fork tender.
8. Add the mushrooms, cook for another three minutes.
7. Season with salt, pepper, and sugar to taste- (about ¼ t each)
8. Add the spinach and watercress to the pan.
9. Stir, then pour the sauce around the exterior surface of the vegetables, stirring to coat. Put a cover on the wok (or flip another pan upside down on top) and "steam" for about 1 minute, or until the spinach and watercress leaves are wilted, and the stems are tender.
10. Add the cornstarch and water mixture slowly, until the sauce reaches the desired consistency. It should be thick, but not opaque.
Vegetable Shepherds Pie with spinach and watercress salad
Yield: Serves 4
Cooking time: Approximately 45 minutes
This comfortable, fresh take on a classic all-in-one casserole will warm you up on a cold winter's day.
4 large yams, peeled, cooked, and mashed
1C broccoli florets, blanched
1/2 C cauliflower florets, blanched
4 carrots, peeled, diced, and blanched
1/2 C mushrooms
1/2 C chicken broth
1/2 C low fat milk
1T Worcestershire sauce
1 onion, diced
1T red wine
4C Cooked brown rice
salt and pepper to taste
1C washed fresh baby spinach
1C watercress, stems trimmed
1C shredded fresh cabbage
1/4C crumbled goat cheese
For the pie:
1. Press the cooked brown rice in a greased 9X13 pan. Set aside.
2. On the stovetop, saute the onions in 1T of olive oil until soft; add
mushrooms and red wine. Cook until mushrooms are soft.
3. Add in the blanched root vegetables to the saute pan and cook until fork tender; about 7 minutes.
3. In a separate pan, prepare a roux: melt the butter and the flour on low heat. Remove from the heat, add the milk and broth. Whisk to combine, then put back on the stovetop and cook, stirring frequently, until thickened. Add the worcestershire sauce, salt, and pepper.
4. Distribute the cooked vegetables on top of the pressed brown rice, then pour the roux over the top.
5. Spread the mashed yams over the pie, add some paprika if you wish.
7. Place under the broiler for 15 minutes, or until the potatoes are browned on the edges. Serve with the salad below:
Fresh spinach and watercress salad
1. In a large bowl, toss the washed and trimmed spinach and watercress leaves.
2. Sprinkle with shredded cabbage and goat cheese.
3. Drizzle with balsalmic vinegar and olive oil and enjoy!