Mixed Vegetable Stir-Fry with Brown Rice

This vibrant Mixed Vegetable Stir-Fry with Brown Rice is the ultimate solution for a quick, nutrient-dense meal that doesn’t sacrifice flavor. Packed with colorful fiber-rich vegetables and served over hearty whole grains, this dish is a staple for anyone focused on clean eating. If you are looking for the best mixed vegetable stir-fry recipe that is low in calories but high in satisfaction, this 20-minute meal is exactly what you need to fuel your weight loss journey.

Ingredients

• Rice: 2 cups cooked brown rice (approx. 390g)
• Vegetables: 1 head of broccoli florets, 1 red bell pepper sliced, 1 medium carrot julienned, and 100g snap peas
• Aromatics: 2 cloves minced garlic, 1 tablespoon fresh grated ginger
• Stir-Fry Sauce: 3 tablespoons low-sodium soy sauce (45ml), 1 teaspoon sesame oil, and 1 tablespoon honey or maple syrup
• Oil: 1 tablespoon avocado oil or grapeseed oil (high smoke point)
• Garnish: Sliced green onions and a sprinkle of toasted sesame seeds

Step-by-Step Instructions

1. Prepare the Sauce: In a small bowl, whisk together the low-sodium soy sauce, sesame oil, and honey. Set this aside so the flavors can meld while you prep the vegetables.
2. Heat the Wok: Place a large wok or non-stick skillet over medium-high heat. Add the oil and swirl to coat the surface. Once the oil is shimmering, add the garlic and ginger, sautéing for just 30 seconds until fragrant.
3. Flash Fry the Veggies: Toss in the broccoli, carrots, and bell peppers. Stir-fry for 4 to 5 minutes. You want the vegetables to be “tender-crisp,” meaning they are cooked through but still have a bright color and a slight snap.
4. Add the Finishers: Add the snap peas and the prepared sauce to the wok. Toss everything continuously for another 2 minutes until the sauce thickens slightly and coats every vegetable perfectly.
5. Serve: Scoop the warm cooked brown rice into bowls and top with a generous portion of the vegetable stir-fry.
6. Garnish: Finish the dish with sliced green onions and sesame seeds for an authentic restaurant-style presentation.

Expert Tips (The Secret Sauce)

• Consistent Cutting: Try to cut all your vegetables into similar sizes. This ensures that the carrots and broccoli cook at the same rate, preventing some pieces from being mushy while others are raw.
• Don’t Overcrowd the Pan: If you are doubling this recipe, cook the vegetables in batches. Overcrowding the pan causes the vegetables to steam rather than sear, which results in a soggy texture.
• Cold Rice is Best: If you are making the rice fresh, spread it on a baking sheet to cool for a few minutes before serving. Slightly dry rice absorbs the stir-fry sauce much better than mushy, wet rice.

Variations to Try

• Add Lean Protein: You can easily add 150g of sliced chicken breast, shrimp, or firm tofu. Simply sear the protein first, remove it from the pan, and toss it back in with the sauce at the end.
• Spicy Twist: Add a teaspoon of Sriracha or red chili flakes to the sauce mixture for a metabolism-boosting kick.
• Nutty Crunch: Top the bowl with a handful of crushed cashews or peanuts for healthy fats and extra texture.

Storage Advice

This stir-fry keeps remarkably well in the fridge. Store the vegetables and rice in an airtight container for up to 3 days. To maintain the crispness of the vegetables when reheating, use a skillet over medium heat for 3 to 4 minutes instead of the microwave.