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Super-quick Stir Fry

Audrey Dunham

Vegan Stir Fry

A quick and easy meal that is full of healthy vegetables and tastes great, too.

Need a healthy and fast alternative to takeout? This stir-fry will fix your cravings in 15 short minutes. Makes about 3 servings.

Here’s how to make it:

Ingredients

  • Cooking spray
  • 6 – 7 cups of Three different types of vegetables*, chopped into bite-sized pieces
  • 1 1/2 tsp. Onion Powder
  • 1 tsp. Garlic Powder
  • 1 tsp. Ground Ginger
  • 1/4 cup Orange Marmalade
  • 2 1/2 T. Soy Sauce, Tamari or Bragg’s Aminos
  • 2 T. Water
  • 15 oz. can Black Beans, drained and rinsed
  • 3 – 4 cups Cooked Rice or Quinoa (heat up the frozen type when in a pinch)
  • Optional – for some heat, a couple pinches of chili flakes
  • *My favorite vegetables to use in this dish are broccoli, carrots, sugar snap peas, asparagus or red bell pepper, but feel free to get creative! I usually always include broccoli because this veg really soaks up the juices in this dish.

Preparation

  • Heat a large skillet lightly coated with cooking spray over medium-high heat for about 30 seconds.  Then, add the prepped vegetables and spread them out into as much of a single layer as possible. Let these veggies be for about 4 minutes without touching them so they can get some char going.
  • Meanwhile, combine the onion powder, garlic powder and ground ginger in a pinch bowl and then sprinkle it evenly over the surface of the vegetables.
  • After those 4 minutes, take a large spatula and do your best to flip the vegetables over.  The goal is to now let the other side get some brown color going. We’ll let this sit for another 3 – 4 minutes.
  •  While you’re waiting, combine the marmalade, soy sauce (or substitute) and water in a small bowl to create the sauce.  This is also a good time to prep and measure out the black beans, if you haven’t already.
  • Once those 3 – 4 minutes are up, give those vegetables a good stir and then add the sauce and black beans.  Stir a couple more times and then turn the heat down to low. Simmer for about 2 minutes.
  •  Pile some cooked rice or quinoa on a plate or in a bowl and add generous helpings of the vegetable stir fry right on top.  Serve immediately.

Like a little heat? Add a pinch or two of red chili flakes to the top. Enjoy!

 

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