Weeknights can be hectic, but we’ve got dinner covered with our quick and easy vegetarian stir fry recipe. Chock-full of hearty vegetables , bursting with flavor, and served over our fast-cooking Shipetaukin Fonio, it makes for a deliciously filling meal in a pinch.
About Fonio
In this recipe we use the commonly unheard of African grain Fonio in place of the traditional rice or noodles. If you’re unfamiliar with this grain, check out our article about the many health benefits this tiny grain has to offer as well as all the ways it can be incorporated in your kitchen.
Tips & Tricks
- Make this recipe your own by adding or swapping different veggies, or by adding a protein like chicken.
- Feel free to add a topping like sesame seeds, peanuts or even cashews to give a nice crunchy texture.
- Swap olive oil for safflower or sunflower oil. They have a higher smoking point than olive oil making them ideal for frying, and they have a more neutral flavor that pairs well with many different cuisines.
Vegetarian Stir Fry Recipe
Servings: 4
Serving Size: 1 Cup
Calories: 234
Prep Time: 15 min
Cook Time: 10 min
Total Time: 25 Min
Cook Time: 10 min
Total Time: 25 Min
Ingredients:
2 cups broccoli florets
2 cups bell peppers, diced
1 medium white or yellow onion, chopped
¼ cup water
2 tbsp oil of your choice (we’re using a sunflower/safflower mix)
4-5 cloves of garlic, minced
1 tbsp sesame oil
4 tbsp gluten-free soy sauce
2 ½ tbsp honey
1 tbsp chili garlic sauce
salt & pepper to taste
4 cups of basic prepared Shipetaukin fonio
2 cups broccoli florets
2 cups bell peppers, diced
1 medium white or yellow onion, chopped
¼ cup water
2 tbsp oil of your choice (we’re using a sunflower/safflower mix)
4-5 cloves of garlic, minced
1 tbsp sesame oil
4 tbsp gluten-free soy sauce
2 ½ tbsp honey
1 tbsp chili garlic sauce
salt & pepper to taste
4 cups of basic prepared Shipetaukin fonio
Directions:
- In a small bowl whisk together the soy sauce, sesame oil, honey, chili garlic sauce, and minced garlic. Set aside.
- Heat oil in a large pan or wok at medium-high heat. Add onions and peppers and mix until coated in oil. Add broccoli and water, stir for a few minutes to heat veggies.
- Add sauce mixture and cook until veggies are tender. Serve over prepared fonio.
Nutrition:
Calories 234 |Fat 11g | Cholesterol 0g | Sodium 1562mg | Potassium 270mg | Carbohydrates 30g | Fiber 3g | Sugars 14g | Protein 6g
Calories 234 |Fat 11g | Cholesterol 0g | Sodium 1562mg | Potassium 270mg | Carbohydrates 30g | Fiber 3g | Sugars 14g | Protein 6g
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