Peanut Butter Stir Fry
I love making this peanut butter stir fry! Stir frying is very useful since it cooks the vegetables lightly, very quickly, with very little oil and very little water. This means that they retain almost all of their nutrients, but are softened for easier digestion and sweeter flavor.
Servings: 2 servings
Ingredients
- 1 cup brown rice, , dry
- 2 cup water
Peanut Sauce
- 1 Tbsp peanut butter
- 2 Tbsp apple cider vinegar, or brown rice vinegar
- 1 tsp toasted sesame oil
- 1 Tbsp tamari, or soy sauce - wheat-free for gluten-free
- pinch cayenne pepper, or chili powder, to your personal taste (optional)
Stir Fry
- 1 cup carrots, chopped
- 1 tsp sesame oil, , untoasted, or olive oil
- 1 cup broccoli, chopped
- 1/2 bell pepper, diced
- 3 Tbsp green onion, chopped
Garnishes
- 1 Tbsp peanuts, chopped
- 1 Tbsp fresh parsley, chopped
Instructions
- Start by cooking the rice. Put the rice and water in a pot, sprinkle a bit of sea salt, bring it to a boil for a couple of minutes, then turn down to low and simmer for 45 minutes. Rice is fully cooked when it is dry and fluffy. Do not stir the rice while it is cooking.
- While the rice is cooking, prepare the sauce. Put all of the sauce ingredients in a bowl and whisk to combine. Adjust tamari and chili to your taste, and let the sauce sit while you prepare the vegetables.
- The stir fry will only take about 10 minutes, so allow the rice to cook before you start cooking the vegetables. Heat a wok on high, and stir fry the carrot in sesame oil. Add the broccoli next, then the red pepper. Once they have been crisped, pour 1 Tbsp of water into the pan and stir while the water sizzles off. Remove the vegetables from the wok immediately after the water cooks off.
- Toss the vegetables with the peanut sauce, and serve over the brown rice. Garnish with chopped peanuts and fresh cilantro.
Notes
* Try quinoa instead of rice for faster cooking time!
Nutrition
Calories: 325kcal | Carbohydrates: 42g | Protein: 11g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 5g | Sodium: 962mg | Potassium: 567mg | Fiber: 7g | Sugar: 6g | Vitamin A: 7650IU | Vitamin C: 175.7mg | Calcium: 70mg | Iron: 3.1mg
