Stir-Fry (Vegan)

Ingredients

4 oz. baked Tofu or Tempeh, cut into small strips or 8 oz. cooked Chickpeas

4 cups raw Veggies, cut into ½ to 1 inch pieces (cooks down to 3 cups), include Broccoli, Bok Choy (Chinese Cabbage), Bell Pepper, Onions, Mushrooms, Carrots, Celery, Bamboo Shoots, Water Chestnuts, etc.

2 cloves minced Garlic

1 teaspoon Sesame or blended Wok Oil

Spices

dash Ginger

dash Celery Seed

¼ teaspoon Curry

1/8  teaspoon Cardamom

1 – 2 Tblspoon Soy Sauce

Optional

I Tblspoon Arrowroot powder, use for thickening sauce, not necessary if using grain option in Note below.

1 Japanese Red Pepper (Red Jalapeno Pepper), finely diced, remove seeds and white fleshy placenta inside pepper to reduce spiciness

½ c Brown Rice –see Grain Option in Serving Suggestions

8 oz. Adzuki Beans – see Side Dish Option in Serving Suggestions

Directions

Coat a large preheated stir-fry pan or wok with Oil and add Veggies (except Bok Choy Greens), diced Red Pepper, Garlic, and Protein.

Cook over medium to medium-high heat, stirring often. When Veggies start to "sweat", add ½ the Soy Sauce, cover pan and let steam.

Stir Veggies every few minutes. Remove lid when Broccoli is almost tender.

Turn up heat to cook off excess water from Veggies, stirring continuously. Once Water is almost cooked off, reduce heat and add Greens from Bok Choy.

Add Spices, Arrowroot, and remaining Soy Sauce after Veggies are fully cooked (Bok Choy greens are wilted).

Abstinent Measuring

Meal counts as 1 protein, 3 veggies, and 1 tsp fat

Note

On the Bok Choy: remove green leafy part from white stalk. White stalk is chopped and cooked with the other veggies. The greens should be coarsely chopped and will be added later to the stir-fry.

Serving Suggestions

Grain option - Subtract 1 c Veggies and add ½ c cooked short grain Brown Rice or short grain sticky (sweet) Brown Rice to stir-fry after spices.  Mix thoroughly.

Side Dish option - Subtract protein, slightly reduce amount of red pepper, garlic, spices, and soy sauce when cooking. Instead, serve with 8 oz. Adzuki Beans on the side.

*contribution from Area II Cookbook 2004