Vegetable Stir-Fry with Brown Rice

 Here’s a delicious and healthy recipe for a Vegetable Stir-Fry with Brown Rice — a quick, nutritious, and flavorful meal that’s perfect for lunch or dinner!

Vegetable Stir-Fry with Brown Rice

Ingredients:

For the Stir-Fry:

• 1 cup brown rice (uncooked)
• 2 tbsp olive oil (or sesame oil for more flavor)
• 1 small onion, sliced
• 1 bell pepper, sliced (any color)
• 1 cup broccoli florets
• 1 medium carrot, julienned or thinly sliced
• 1 zucchini, sliced
• 1/2 cup snap peas (or snow peas)
• 2-3 cloves garlic, minced
• 1-inch piece of fresh ginger, grated (optional)
• 2 tbsp soy sauce (or tamari for gluten-free)
• 1 tbsp hoisin sauce (optional, for sweetness)
• 1 tbsp rice vinegar (optional, for tang)
• Salt and pepper, to taste
• 1-2 tbsp sesame seeds (optional, for garnish)
• Fresh cilantro or green onions, chopped (for garnish, optional)

Instructions:

1. Cook the Brown Rice:

   • Cook the brown rice according to the package instructions. Typically, you'll use 2 cups of water or vegetable broth for every 1 cup of brown rice. Bring it to a boil, then reduce the heat, cover, and simmer for about 30-35 minutes until the rice is tender and the water is absorbed. Set aside.

2. Prepare the Stir-Fry Vegetables:

   • Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat.
   • Add the onion and bell pepper, cooking for 3-4 minutes until they begin to soften.
   • Add the broccoli, carrots, zucchini, and snap peas to the skillet. Stir-fry for an additional 5-7 minutes, or until the vegetables are tender but still crisp. Stir frequently to prevent burning.

3. Add Garlic and Ginger:

   • Push the vegetables to the side of the pan. Add the remaining 1 tbsp of olive oil to the empty space, then sauté the garlic and grated ginger for 30 seconds until fragrant.

4. Add Sauce and Combine:

   • Pour the soy sauce, hoisin sauce (if using), and rice vinegar over the vegetables. Stir everything together to coat the veggies evenly in the sauce.
   • Taste the stir-fry and adjust the seasoning with additional soy sauce, salt, or pepper as needed.

5. Assemble the Dish:

   • Serve the stir-fry vegetables over a bed of cooked brown rice.
   • Garnish with sesame seeds, chopped cilantro, or green onions for extra flavor and color.

6. Serve and Enjoy:

   • Serve hot, and enjoy your vibrant, healthy vegetable stir-fry!

Nutritional Benefits:

• Brown rice is a whole grain rich in fiber, B vitamins, and minerals like magnesium, helping with digestion and providing lasting energy.
• Vegetables like broccoli, bell peppers, carrots, zucchini, and snap peas provide a variety of vitamins, antioxidants, and fiber to support overall health.
• Garlic and ginger have anti-inflammatory properties and add great flavor to the dish.
• Soy sauce and hoisin sauce give the stir-fry a savory umami flavor, and you can control the amount to keep the dish balanced in terms of sodium.

This Vegetable Stir-Fry with Brown Rice is a versatile recipe — you can easily swap in other vegetables or proteins (such as tofu, chicken, or shrimp) depending on your preferences. It’s a healthy, colorful, and satisfying meal!