This veggie stir fry recipe with wild rice not only tastes great but it’s healthy too!
Wild rice, asparagus, carrots, cabbage, edamame beans and onions make up the base of this wholesome dish. Soy and Teriyaki sauce perfectly complement each other, while a few drops of lime juice bring a zesty kick to your plate!
Grab your wok and your chef’s knife, head to the kitchen and make this stir fry when you are in a mood for something quick without spoiling your good, healthy eating habits. You only need 30 minutes and a few simple ingredients!
When it comes to stir fries it’s the combination of textures and flavours that play a crucial role in the final result and we have found the perfect balance of ingredients with this one.
Earthy asparagus, crunchy and sweet edamame, fresh carrots, delicate cabbage, and aromatic onions make up an utterly satisfying meal without the heaviness of a store-bought take-away stir fry dinner.
Wild rice has an unbeatable nutty flavour and stays crisp for days when stored properly in airtight containers. Besides being the healthier alternative, it brings a toothsome texture to the dish along with several nutrients including: protein, manganese, phosphorus, magnesium, and zinc. It is also rich in antioxidants which makes it a great example of the good kind of guilt-free carbs!
Is Stir-Fry Healthy?
Yes, stir fry is healthy! It can be a nutrient-packed and diet-friendly meal if you choose the right ingredients. This recipe will provide you with slow-releasing carbs that will help keep your energy levels high. Carrots, the ultimate health food, are a good source of beta carotene, fiber, and vitamin K1 while the cabbage will give you a boost of vitamin C. You also get a healthy dose of calcium from the sesame seeds, so this is a very fresh and nutritious meal!
Making the Perfect Stir Fry:
Here are a few easy to follow tips and tricks to ensure you stir fry is always cooked to perfection!
- Use a wok to take advantage of a large surface cooking area. This ensures an even distribution of heat, hence a properly cooked stir-fry.
- Use a small amount of coconut or olive oil to get tender-crisp vegetables.
- Chop the asparagus and carrots in small pieces. This way they will cook fast while still keeping all the flavour sealed in.
- Thinly slice the onions and shred the cabbage to make sure they are cooked at the same time as the rest of the ingredients. (Pro tip: Use a ceramic knife for slicing the onions thinly).
- Don’t overload your pan. If you add a lot of ingredients at once, you risk bringing the temperature down. In doing so, you end up simmering instead of sautéing the ingredients.
Your cooked rice is then stirred into the vegetable frying pan and there you have it! Done. A great big batch of wild rice and vegetable stir fry! However, don’t let the quantity fool you, this stir fry will get eaten quickly! In fact, I always made a massive double batch because to be honest, in true stir fry fashion, it tastes even better the next day.
Ideas For a Recipe Twist:
Stir fry is an excellent way to use up leftovers or pieces of meat and vegetables that you have in your fridge and pantry. This makes it a brilliant, easy to make and wallet-friendly midweek dinner option.
- Add chicken to the recipe to increase the protein intake while keeping the calories still low.
- Add chopped chili peppers for a spicy kick.
- Replace edamame with pea pods if they are seasonal or easier to find.
- Add tofu cubes for a substantial vegan option. (Pro tip: Use a tofu press to extract out as much water as possible)
- Add nuts such as cashews or peanuts for extra crunchy texture.
- Check out more healthy dinner recipes below:
- 21 Healthy Dinner Ideas
- Oriental Chicken Salad
- Healthy Black Bean Casserole
- Honey Sesame Baked Chicken
Hope you Enjoy! =)Print
Veggie Stir Fry & Wild Rice
- Prep Time: 15 mins
- Cook Time: 15 mins
- Total Time: 30 mins
- Yield: Serves 6
- Category: Vegan + Gluten Free
This veggie stir fry tastes like it came from a take out restaurant but is sooooo much healthier!
- 3 cups (your choice) Wild rice, cooked (we use Trader Joe’s organic wild rice)
- 1 tablespoon coconut or olive oil
- 2 1/2 cups fresh asparagus, chopped small
- 1/2 cup shelled frozen edamame
- 1 1/2 cups shredded carrots
- 2 cups shredded cabbage
- 1/2 cup onions, thinly sliced
- 1 tablespoon garlic
- 1/2 lime, juiced
- 1 teaspoon soy sauce
- 1 teaspoon Teriyaki sauce
- salt/pepper to taste
- 2 teaspoons sesame seeds (optional)
- Make wild rice according to package instructions and set aside
- Heat olive oil in large skillet over medium-high heat
- Add asparagus, onions, garlic, soy sauce and Teriyaki sauce
- Saute for about 7-9 minutes, stirring as needed
- Add edamame, cabbage, carrots, lime juice, and salt/pepper
- Saute another 5-7 minutes or until edamame is heated through
- Add prepared wild rice into the skillet
- Let everything cook together for a few more minutes
- Top with sesame seeds (optional) and serve immediately
- Substitute coconut aminos for the soy sauce in the recipe for an even healthier sauce
- You can make the rice ahead of time (even a day before) but the stir fry is best when eaten fresh.
- This stir fry will keep in the fridge for up to one week
Taylor @ Food Faith Fitness says
I LUHVE meals that magically taste better over night, because then the hubs doesn’t complain when I send them in his lunch!
Love the veggie goodness of this stir fry. Pinned!
Thanks girly! When the hubby is happy, every one is happy! =)