Carla K - Stir Fry Veggie Bowl

Stir Fry Veggie Bowl ingredients:

1. Stir fry veggies (recipe below).

2. Brown rice (I have been using Wegmans frozen pre-packed brown rice).

3. Arugula

4. Chickpea hummus (recipe below) - Note I had this on hand from earlier in the week.

5. Nutritional yeast

Stir fry Ingredients (Carla's recipe):

1 sweet onion, sliced in rings

2 sweet peppers, yellow and red, sliced (I was using these up before they spoiled as I had them already sliced in the fridge for snacking)

2 squash, yellow and green, cut into coins (again, using them up but I didn't have these precut)

1 carrot, cut into coins

~5oz frozen shiitake mushrooms (half the bag)

1. Cut squash and carrots and placed them in water until I could get to the rest later in the day.

2. Used the JS compliant saute process with water to prevent burning, in this order:

- Onions until translucent.

- Added peppers (took onions and peppers off and placed in a bowl once peppers were flexible).

- Carrots (they stayed in the skillet until the end).

- Added squash (I found that I needed to turn the squash coins over to get a little caramelization on each side - when I do it again, I will probably only use 1 squash as the skillet was a bit over crowded. I removed them to bowl as they caramelized).

- Put everything back in and added mushrooms. Sauteed until frozen mushrooms separated. 

The Best Oil-Free Hummus (from Forks Over Knives website):

2 cans chickpeas, rinsed and drained

3 cloves garlic

Juice of 1 lemon

2 teaspoons ground cumin

2 teaspoons Bragg Liquid Aminos

¼ cup water or vegetable broth

Blend all ingredients into a thick paste. Note: I used bottled lemon juice and water.

This stir fry has been around for a few days. I had it first for lunch with brown rice the day after I made it. There were no added spices or flavoring, just veg. Loved the flavors of each. I then had it with some Braggs liquid aminos sprinkled on the next day.  Both times I came away feeling like I was missing something so I added the hummus today rather than open another can of beans. As for the arugula, I like adding fresh greens to my serving rather than mix in while cooking.  That way they are fresh and I get to add as much as I want. Lastly, today I sprinkled some Nutritional Yeast to the rice and veg for added flavor.

You can sub in whatever veggies and spices you like to the stir fry and the forksoverknives website has lots of ideas on what to add to the hummus (some JS compliant, some not). You can also use whatever beans, greens and grains you have on hand!