Our Recipes: Amazing Grains | Forks Over Knives

Grilled Asparagus Salad with Dried Apricots and Almonds

Kathryn Hendrix, RDN, LD — Wed, 02 Apr 2025 17:09:42 +0000

This grilled asparagus salad features a magical balance of flavors and textures that’ll shine at your next potluck or vegan barbecue. Asparagus and red onion, grilled until lightly charred, play well against tangy dried apricots, juicy cherry tomatoes, and nutty sliced almonds. You can use any salad greens, but the peppery bite of arugula works well with the chewy farro. If farro isn’t your jam, use brown rice or quinoa. Whichever grain you use, be sure to cook it in advance so it has time to chill in the fridge. The flavor payoff from roasting garlic is well worth the small amount of extra effort, as it gives the balsamic-maple dressing a rich flavor. If you like, roast a whole head so you can spread roasted garlic on toasted bread to serve alongside the salad. Yum!

Tips

Cooked farro: For 3 cups cooked farro, cook 1 cup dry farro according to package directions. Cool. Store in an airtight container in the refrigerator up to 5 days.

Gluten-free version: Use cooked brown rice or quinoa instead of farro.

For more inspiration, check out these tasty ideas:

Yield: Makes 10 cups

Time: 35 minutes

6 whole cloves garlic, peeled
16 oz. asparagus spears, trimmed
1 large red onion, cut into ½-inch slices
½ cup balsamic vinegar
2 tablespoons pure maple syrup
¼ teaspoon sea salt
½ teaspoon freshly ground black pepper
4 cups packed fresh arugula
3 cups chilled cooked farro (see tip, recipe intro)
1 pint cherry tomatoes, halved
⅓ cup chopped dried apricots
½ cup sliced almonds, toasted

Instructions

Preheat oven to 400°F. Wrap garlic in foil; roast 30 minutes or until very soft.
Grill asparagus and onion, covered, over medium heat until vegetables are charred and tender, turning once (8 to 12 minutes for asparagus; 16 minutes for onion). Cut grilled vegetables into large bite-size pieces.
Meanwhile, for vinaigrette, in a small blender or food processor combine roasted garlic, balsamic vinegar, maple syrup, salt, and pepper. Cover and blend until very smooth.
In a large bowl toss together grilled vegetables, ½ cup of the vinaigrette, the arugula, farro, tomatoes, and apricots. Top with almonds. Reserve remaining vinaigrette for another use.

The post Grilled Asparagus Salad with Dried Apricots and Almonds appeared first on Forks Over Knives.

Carleigh Brodug’s Any Vegetable Curry

Carleigh Bodrug — Tue, 01 Apr 2025 17:28:30 +0000

“Whenever I get to the end of the week and have veggies to use up, this is the recipe I love to make,” says Carleigh Bodrug of PlantYou. “Chop up bell pepper, carrot, zucchini, or you name it, and simmer it all in this incredible, fragrant sauce. Serve over rice, and you’ve got a delicious low-waste dinner.” Bodrug also adds crispy baked tofu for extra staying power.

From PlantYou Scrappy Cooking: 140+ Plant-Based Zero-Waste Recipes That Are Good for You, Your Wallet, and the Planet

Yield: Makes 4 cups curry + 3 cups rice

Time: 45 minutes

1 cup dry brown basmati rice
1 14-oz. package extra-firm tofu, drained
1 tablespoon cornstarch
1 tablespoon low-sodium vegetable broth or water
½ teaspoon sea salt, plus a pinch
1 pinch freshly ground black pepper
1½ cups chopped red bell pepper, carrot, zucchini, eggplant, broccoli, and/or sweet potato
1 cup finely chopped onion
3 cloves garlic, minced
1 1-inch piece fresh ginger, peeled and minced
2 tablespoons garam masala
1 teaspoon ground cumin
½ teaspoon ground turmeric
½ cup raw sunflower seed kernels or cashews, soaked in water overnight or boiled 10 minutes
1 28-oz. can no-salt-added crushed tomatoes
1 tablespoon pure maple syrup
1 cup frozen green peas
Handful fresh cilantro leaves

Instructions

Prepare rice according to package directions.
Preheat oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat.
Tear the tofu into 1-inch chunks and place in a bowl. Add cornstarch, broth, and a pinch each of salt and black pepper. Toss to thoroughly coat tofu; spread tofu evenly on prepared baking sheet. Bake 15 to 20 minutes or until slightly crispy.
For curry, in a large skillet combine chopped vegetables, the onion, garlic, ginger, and 1 to 2 tablespoons water. Cook over medium 2 to 3 minutes or until onion is translucent, stirring occasionally. (Note: If using a heartier vegetable, such as sweet potato or squash, cook at least 5 to 10 minutes or until softened.) Add garam masala, cumin, turmeric, and ½ teaspoon salt to skillet; cook and stir 1 to 2 minutes more.
Meanwhile, in a blender combine sunflower seeds and ½ cup water; cover and blend into a smooth cream. Add sunflower cream, tomatoes, and maple syrup to skillet; stir to combine. Simmer, uncovered, 10 minutes.
Stir in tofu and peas; cook just until heated through. Serve curry over rice; garnish with cilantro leaves.

The post Carleigh Brodug’s Any Vegetable Curry appeared first on Forks Over Knives.

Steel-Cut Oat Risotto with Leeks and Artichokes

Mary Margaret Chappell — Wed, 12 Mar 2025 18:04:27 +0000

Steel-cut oats have a creaminess similar to short-grain Arborio rice traditionally used in risotto—but they require much less stirring! The oats, lentils, and leeks are covered and left to cook for 15 minutes. After a quick stir, add artichoke hearts and radishes and leave them again, removing the lid for the last few minutes of cooking, to evaporate any excess liquid. The radishes, which become sweet when cooked, give the dish a nice pop of color! Garnish with lemon zest and fresh parsley and add a squeeze of lemon juice. For a cheesy, Parmesan-like topping, sprinkle each serving with nutritional yeast.

Gluten-free version: To make this gluten-free, be sure to use certified gluten-free steel-cut oats.

For more inspiration, check out these tasty ideas:

Easy Gluten-Free Risotto
Wild Mushroom and Asparagus Risotto
Lots-of-Vegetables Risotto
Or check out our full roundup of risotto recipes.

Yield: Makes 8 cups

Time: 50 minutes

3 cups low-sodium vegetable broth
2 cups thinly sliced leeks
1 cup steel-cut oats (see gluten-free tip, recipe intro)
¼ cup dry green lentils, rinsed and drained
10 to 12 frozen artichoke heart pieces
10 to 12 red radishes, halved
1 teaspoon chopped fresh oregano leaves
¼ teaspoon sea salt
½ teaspoon freshly ground black pepper
2 tablespoons lemon juice
1 tablespoon lemon zest
Chopped fresh parsley

Instructions

In a medium braiser or Dutch oven bring broth to boiling. Add leeks, oats, and lentils. Cover, reduce heat, and simmer 15 minutes.
Meanwhile, place artichoke hearts in a medium bowl; pour 1 cup boiling water over top. Let stand 1 minute. Drain; cool slightly.
Give the oat and lentil mixture a quick stir, then scatter the artichoke hearts and radishes over top. Cover and cook 10 minutes more. Remove lid; cook 5 minutes or until lentils are tender and oats have absorbed all of the liquid. Remove from heat. Cover and let stand 5 minutes. Stir in oregano, salt, and pepper.
Just before serving, drizzle risotto with lemon juice and sprinkle with lemon zest and parsley.

The post Steel-Cut Oat Risotto with Leeks and Artichokes appeared first on Forks Over Knives.

Veggie Burrito Bowl with Cilantro-Lime Rice

Laura Marzen, RD, LD — Mon, 03 Mar 2025 18:44:17 +0000

Our whole-food, plant-based riff on Chipotle’s classic menu item combines many flavorful elements in one big gorgeous bowl! Fragrant cilantro lime rice, seasoned black beans, and a quick Chile-Corn Salsa (recipe below) deliver heft while going big on flavor. Top with smoky skillet-cooked bell peppers and red onion, a dollop of guacamole, and a handful of shredded lettuce for a colorful, restaurant-quality veggie burrito bowl you can be proud of.

Shortcuts

This dish has a few different components: salsa, refried beans, fajita vegetables, and cilantro lime rice. While the salsa and refried beans are especially flavorful when made from scratch, this recipe would absolutely be delicious with store-bought refried beans (which lets you skip Step 2) and salsa. And feel free to prepare the fajita veggies and rice in advance up to a few days in advance, store them in the fridge, and reheat them when you’re ready to eat.

Chile-Corn Salsa

In a large dry skillet, cook 1½ cups frozen sweet corn kernels, thawed and patted dry, over medium-high 2 to 3 minutes or until lightly charred, stirring frequently and reducing heat if corn browns too quickly. Add 1 small jalapeño chile, seeded (if desired) and finely chopped, and 1 clove garlic, minced. Cook and stir 30 seconds. Immediately transfer corn mixture to a medium bowl. Stir in 1½ cups chopped seeded tomatoes and 2 tablespoons lime juice. Season with salt to taste.

For more inspiration, check out these tasty ideas:

Yield: Makes 4 bowls

Time: 50 minutes

1 cup long grain brown rice
¾ teaspoon sea salt
⅓ cup chopped fresh cilantro
1 teaspoon lime zest
2 15-oz. cans no-salt-added black beans, rinsed and drained (3 cups)
1½ teaspoons paprika
1 clove garlic, minced
½ teaspoon smoked paprika
½ teaspoon ground cumin
¼ teaspoons freshly ground black pepper or cayenne pepper
2 medium red and/or green bell peppers, cut into ½-inch strips
½ of a medium red onion, cut into ½-inch-thick slices
2 cups shredded romaine lettuce
1 recipe Chile-Corn Salsa or purchased low-sodium corn salsa
Purchased guacamole
Seared jalapeño halves or lime wedges (optional)

Instructions

To make Cilantro-Lime Rice, in a large saucepan combine rice, ¼ teaspoon salt, and 2 cups water. Bring to boiling over medium; reduce heat to low. Cover and simmer 40 to 45 minutes or until rice is tender and liquid is absorbed. Let stand 5 minutes; fluff with a fork. Just before serving, stir in cilantro and lime zest.
In a medium saucepan stir together the next six ingredients (through black pepper) plus the remaining ½ teaspoon of salt and ¼ cup water. Bring just to boiling; reduce heat. Cover and simmer 6 to 8 minutes to blend flavors, stirring occasionally.
For fajita vegetables, in a large skillet cook bell peppers and red onion over medium 6 to 8 minutes or until crisp-tender, stirring frequently and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.
Layer Cilantro-Lime Rice, lettuce, chile-corn salsa (or store-bought salsa), black beans, fajita vegetables, and guacamole in shallow serving bowls. Top with additional fresh cilantro and, if you like, garnish with jalapeño halves.

The post Veggie Burrito Bowl with Cilantro-Lime Rice appeared first on Forks Over Knives.

Thai Pineapple Curry with Sweet Potato and Tofu

Cameron Stauch — Tue, 07 Jan 2025 18:49:31 +0000

This plant-based Thai curry is a version of gaeng hung lay—a pork-based curry iconic to Northern Thailand—and is fantastic on a cold winter’s day. Combining red curry paste and garam masala adds depth and warmth to this hearty dish, while tamarind paste provides tangy, citrusy notes. It’s important to cook out the curry paste to mellow the flavors. Juicy pineapple chunks complement silky tofu, earthy cauliflower florets, and tender sweet potato. For added savoriness, include some bite-size pieces of portobello mushrooms. Once you’ve sourced the ingredients, you’ll find yourself making this fragrant Thai pineapple curry often.

Tips

Red curry paste: Look for an oil-free, lower-sodium option, such as this one from Thai Kitchen.

For more inspiration, check out these tasty ideas:

Yield: Makes 6 cups curry + 4 cups rice

Time: 40 minutes

1 medium onion
3 tablespoons store-bought oil-free red curry paste
1 tablespoon + 1 teaspoon garam masala
12 oz. cauliflower, cut into large florets
1 sweet potato, peeled and cut into 2-inch chunks
3 tablespoons tamarind paste
1 tablespoon pure maple syrup
½ of a 16-oz. package firm tofu, cubed
⅔ cup bite-size pieces fresh pineapple or juice-packed canned pineapple, drained
4 cups hot cooked brown jasmine or basmati rice, for serving
Fresh Thai basil leaves (optional)

Instructions

Peel the onion and trim the root end. Cut into six or eight wedges through the root end. Place in a large pot. Add curry paste, garam masala, and ¼ cup water; stir. Cook over medium 5 minutes or until water evaporates and the curry paste starts to stick to the bottom of the pot, stirring occasionally.
Add cauliflower and sweet potato to pot and stir to coat with curry paste and spices; cook 2 minutes. Add tamarind paste, maple syrup, and 2½ cups water. Bring to boiling; reduce heat to medium-low. Cover and simmer 15 minutes.
Add tofu and pineapple; increase heat to medium. Simmer, uncovered, 10 to 15 minutes or until sauce is slightly thick and stew-like (not soupy). Serve curry with brown rice. If you like, top with Thai basil.

The post Thai Pineapple Curry with Sweet Potato and Tofu appeared first on Forks Over Knives.

Japanese Brown Rice with Hijiki, Tofu, and Vegetables

Juliana Hale — Mon, 30 Dec 2024 16:26:00 +0000

This delectable brown rice with hijiki seaweed is comfort food, Japanese-style, and it’s straightforward to prepare once you have a few key ingredients. The star player is hijiki. This popular sea vegetable, which resembles dried tea leaves, has an easygoing savory taste that’s not as bitter as some seaweeds, and it goes well with shiitake mushrooms. Whole grain brown rice takes on a bright, sweet-and-sour bites when cooked with fresh ginger, garlic, and mirin rice wine (see tip below). Top with tamari-infused baked tofu, crunchy raw daikon, and carrot slices.

Tips

Hijiki: A popular sea vegetable used in Japanese cooking, hijiki is high in fiber and loaded with minerals.

Mirin: This sweet and tangy rice wine is a popular ingredient in Japanese cuisine.

Tofu: There are many brands and styles of tofu. Look for firm tofu (not silken) for the best texture in this recipe.

Gluten-free version: To make this gluten-free, be sure to use a brand of mirin that’s gluten-free, and opt for tamari instead of soy sauce.

For more inspiration, check out these tasty ideas:

Yield: Makes 8 cups

Time: 60 minutes

¼ oz. hijiki seaweed (2 tablespoons)
1 14- to 16-oz. block firm tofu, cut into 1-inch cubes
2 tablespoons reduced-sodium tamari or soy sauce
2 cups short grain brown rice
3½ cups low-sodium vegetable broth
2 tablespoons mirin (sweet rice wine)
1 tablespoon grated fresh ginger
2 cloves garlic, minced
¼ teaspoon fine sea salt
4 oz. fresh shiitake mushrooms, stems removed, caps sliced
½ cup sliced carrot
½ cup chopped daikon radish

Instructions

In a small bowl soak hijiki in 1 cup water 30 minutes; drain.
Meanwhile, preheat oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat. Toss tofu with 1 tablespoon of the tamari. Spread on prepared baking sheet in a single layer. Bake 15 to 20 minutes or until edges are browned.
Place rice in a fine-mesh sieve. Rinse under cold water until water runs clear. In a large saucepan combine rice, the remaining 1 tablespoon tamari, the broth, mirin, ginger, garlic, salt, and ½ cup water. Bring to boiling; reduce heat. Cover and simmer 30 minutes.
Stir in hijiki, mushrooms, carrot, and daikon. Return to boiling; reduce heat. Cover and simmer 15 minutes more or until broth is absorbed and vegetables are tender. Stir in tofu; cook 2 minutes more or until heated through.

The post Japanese Brown Rice with Hijiki, Tofu, and Vegetables appeared first on Forks Over Knives.

Easy Gluten-Free Risotto

Ellen Boeke — Fri, 22 Nov 2024 18:52:48 +0000

Risotto is a much-loved Italian dish featuring short-grain rice cooked with broth until mouthwateringly creamy. This flexible recipe walks you through the basics of risotto-making and invites you to use leftover veggies and herbs you have on hand. While traditional risotto uses oil and butter in spades, this recipe skips the added fat, instead achieving rich flavor with canned pumpkin and a little nutritional yeast (optional). Don’t be surprised to find yourself cooking extra vegetables so you have leftovers to make this creamy risotto the next day!

Tips

Is risotto gluten-free? Risotto is made from rice but is not always gluten-free, as it depends on the other flavorings added. This recipe is gluten-free.

For more inspiration, check out these tasty ideas:

Yield: Makes 7 to 8 cups

Time: 1 hour

3 cups low-sodium vegetable broth
1 cup chopped onion and/or shallots, or sliced leeks and/or scallions
4 cloves garlic, minced
2 cups dry short grain brown rice
1 cup canned pumpkin
2 tablespoons apple cider vinegar or white wine vinegar
2 to 3 cups chopped leftover roasted, grilled, or sautéed vegetables
2 tablespoons chopped fresh herbs (parsley, thyme, dill, basil)
1¼ teaspoons sea salt
½ teaspoon freshly ground black pepper
¼ cup chopped toasted walnuts
1 tablespoon nutritional yeast (optional)
Lemon wedges (optional)

Instructions

In a medium saucepan combine broth and 3 cups water. Bring to boiling; reduce heat to keep warm.
In a 4- to 5-quart Dutch oven cook onion and garlic over medium 5 to 6 minutes, stirring occasionally and adding some of the hot broth, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add rice; cook 1 to 2 minutes or until rice starts to toast.
Add ½ cup hot broth to rice; stir frequently until almost all the broth is absorbed. As broth is nearly absorbed, continue adding broth in ½-cup increments, stirring frequently, until rice is nearly tender, about 45 minutes.
Stir in pumpkin and vinegar. Stir in vegetables and herbs; heat through. Season with salt and pepper. Sprinkle with nuts and nutritional yeast (if using), and serve with lemon wedges (if using).

The post Easy Gluten-Free Risotto appeared first on Forks Over Knives.

Whole Braised Cauliflower with Mixed-Grain Pilaf

Ellen Boeke — Thu, 14 Nov 2024 19:24:49 +0000

Served over wild rice, barley, and mushroom pilaf, this whole braised cauliflower is perfect for the center of a vegan Thanksgiving spread or any holiday table. The pilaf gets extra heartiness from kidney beans, while toasted walnuts and fresh parsley ensure it’s ready for the party. Braised cauliflower becomes mouthwateringly tender as it absorbs the earthy, sweet flavors of fresh herbs, garlic, maple syrup, Dijon mustard, and apple cider vinegar. If you like, broil the finished cauliflower head (or slices) for a few minutes to give it some extra color.

Tips

Presentation points: If you want a “carved” presentation like you see in the photo, carefully remove the cooked whole cauliflower from the Dutch oven before broiling in Step 3 and transfer to a rimmed baking sheet. Cut into wedges and broil as directed.

A note on braising and broiling: A cross between baking and steaming, braising involves cooking food slowly in a modest amount of liquid in a covered dish. To broil, you position food directly under the oven’s heating element to quickly brown it.

For more inspiration, check out these tasty ideas:

Harissa Cauliflower Steaks with Date Couscous
Lemon Dijon Whole Roasted Cauliflower
Creamy Cauliflower Bake
Roasted Cauliflower and Quinoa Casserole
Or check out our full collection of cauliflower recipes.

Yield: Makes 1 head cauliflower + 7 cups pilaf

Time: 70 minutes

4 cups low-sodium vegetable broth
¾ cup dry wild rice
¾ cup dry hulled barley
1 small onion, sliced
5 cloves garlic, crushed
4 to 5 sprigs fresh herbs, such as thyme, parsley, sage, and/or rosemary
¼ cup apple cider vinegar
1 2½-lb. head cauliflower
3 tablespoons Dijon mustard
1 tablespoon pure maple syrup
¼ teaspoon crushed red pepper
3 cups sliced mixed fresh mushrooms, such as button, cremini, oyster, and shiitake
1 15-oz. can no-salt-added kidney beans, rinsed and drained (1½ cups)
½ cup chopped roasted red bell pepper (from the jar)
¼ cup chopped fresh parsley
⅓ cup chopped toasted walnuts
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper

Instructions

In a large saucepan bring broth to boiling. Add wild rice and barley. Return to boiling; reduce heat. Cover and simmer 45 to 50 minutes or until tender; drain any excess liquid.
Meanwhile, preheat oven to 400°F. Scatter onion slices, garlic, and herb sprigs in the bottom of a large broiler-safe Dutch oven. Add vinegar and ¼ cup water. Remove leaves from cauliflower and trim core so the head sits flat. Place core side down in Dutch oven. In a bowl stir together mustard, maple syrup, and crushed red pepper. Brush all over cauliflower.
Cover and bake cauliflower 30 to 40 minutes or until tender when pierced with a sharp knife. Remove lid. If you like, broil 5 to 6 inches from heat 3 to 4 minutes or until browned (you can leave the cauliflower whole or cut it into eight wedges before broiling).
Meanwhile, in an extra-large nonstick skillet cook mushrooms over medium 6 minutes or until tender and lightly browned, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add cooked grains and the remaining ingredients. Heat through.
Carefully remove cauliflower from Dutch oven. If you haven’t already, cut cauliflower into eight wedges and serve over pilaf.

The post Whole Braised Cauliflower with Mixed-Grain Pilaf appeared first on Forks Over Knives.

Cranberry Wild Rice with Sweet Potato and Brussels Sprouts

Laura Marzen, RD, LD — Thu, 07 Nov 2024 19:27:17 +0000

Equal parts festive and comforting, this cranberry wild rice and roasted veggie dish is perfect for entertaining or enjoying over the weekend. Wild rice cooked in vegetable broth absorbs rich, savory flavor, while a simple cranberry-balsamic reduction, added to the rice just before serving, lends a delightful brightness. The subtle caramelized notes of roasted sweet potatoes and Brussels sprouts ground the dish, giving the flavorful rice something to work against. Garnish with walnuts and fresh rosemary for a meal to remember!

Tips

Gluten-free version: To make this gluten-free, choose a Dijon mustard that is certified gluten-free.

For more inspiration, check out these tasty ideas:

Yield: Makes 8 cups

Time: 1 hour 30 minutes

2 medium shallots
3 cups low-sodium vegetable broth
1½ cups dry wild rice, rinsed and drained
1 lb. sweet potatoes, peeled and cut into 1-inch cubes
12 oz. fresh Brussels sprouts, trimmed and halved
¾ teaspoon + ⅛ teaspoon sea salt
¼ teaspoon freshly ground black pepper
1 cup fresh or frozen whole cranberries
¾ cup balsamic vinegar
3 tablespoons pure maple syrup
3 teaspoons Dijon mustard
¼ cup chopped toasted walnuts
1 tablespoon chopped fresh rosemary

Instructions

Preheat oven to 425°F. Thinly slice one of the shallots; set aside. Chop the remaining shallot. In a 6-quart heavy pot combine chopped shallot, broth, and wild rice. Bring to boiling; reduce heat. Cover and simmer 40 to 45 minutes or until rice is tender and most of the liquid is absorbed. Remove from heat; let stand, covered, 5 minutes.
Meanwhile, line a large shallow roasting pan with parchment paper. Add sweet potatoes to pan; toss with 2 tablespoons water. Spread evenly. Cover loosely with foil. Roast 20 minutes. Reduce oven temperature to 375°F.
Add Brussels sprouts and sliced shallot to pan with sweet potatoes. Sprinkle with ¾ teaspoon of the salt, the pepper, and 2 tablespoons water. Toss to coat; spread evenly. Roast, uncovered, 15 to 20 minutes or until vegetables are tender and starting to brown.
In a medium saucepan combine the next four ingredients (through mustard) and the remaining ⅛ teaspoon salt. Bring to boiling; reduce heat. Simmer, uncovered, 8 to 10 minutes or until cranberries are very tender and most have popped. Cool slightly; transfer mixture to a blender or food processor. Cover and pulse until slightly thickened with some visible chunks, adding 2 to 4 tablespoons water as needed to reach desired consistency. (Or use an immersion blender to partially blend the cranberry sauce right in the saucepan.) Add to wild rice; toss to combine.
Spoon wild rice mixture into a shallow serving bowl; top with Brussels sprouts mixture. Sprinkle with walnuts and rosemary.

The post Cranberry Wild Rice with Sweet Potato and Brussels Sprouts appeared first on Forks Over Knives.

Low-Salt Veggie Stir-Fry

Ellen Boeke — Wed, 23 Oct 2024 17:06:07 +0000

Ready in just 30 minutes, this saucy low-salt veggie stir-fry is a great base recipe to adapt and make your own and an ideal weeknight meal to whip up while you unwind from a long day. Feel free to use whatever veggies are already in your fridge or freezer. A simple soy-ginger sauce coats every bite with bright flavor. You can dial up the heat factor by adding more or less crushed red pepper flakes or leaving out altogether. Serve over brown rice or another whole grain, such as farro, quinoa, or barley. It’s also excellent over soba or brown rice noodles.

Tips

Brown rice: The recipe calls for cooked brown rice. If you don’t have it, allow an extra 10 minutes of cooking time, and be sure to get that going first.

Gluten-free version: Soy sauce contains gluten, so opt for tamari instead.

For more inspiration, check out these tasty ideas:

Yield: Makes 10 cups

Time: 30 minutes

⅓ cup low-sodium vegetable broth
2 tablespoons reduced-sodium soy sauce or tamari
1½ tablespoons brown rice vinegar
1 tablespoon arrowroot powder
1 teaspoon grated fresh ginger
1 clove garlic, minced
¼ teaspoon crushed red pepper
2 cups thin strips carrots and/ or bell peppers (any color), diagonally halved snow pea pods, and/or sliced bok choy
1 cup thin onion wedges
3 cups broccoli florets or broccoli rabe pieces
2 cups chopped sturdy greens, such as kale, spinach, collards, or chard
1 8-oz. package frozen shelled edamame (2 cups)
4 cups hot cooked brown rice
¼ cup chopped peanuts or cashews (optional)

Instructions

For sauce, in a small bowl stir together the first seven ingredients (through crushed red pepper) and ½ cup water.
In a large wok or extra-large skillet cook and stir carrots and onion over high 5 minutes, adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking. Add broccoli, greens, and edamame; cook and stir 4 to 5 minutes more or until broccoli is just starting to get tender.
Stir sauce and add to wok. Cook and stir 1 to 2 minutes or until sauce is thickened and coats vegetables. Serve over rice. Top with nuts.

The post Low-Salt Veggie Stir-Fry appeared first on Forks Over Knives.