Brown Rice Veggie Stir Fry
A quick, flavorful stir fry featuring brown rice, fresh vegetables, and crunchy almonds, perfect for a wholesome vegetarian meal full of vibrant flavors and textures.
Ingredients
Instructions
- In a skillet, combine water, soy sauce, and oil.
- Add the zucchini and onion, stir fry for 4-5 minutes or until vegetables are crisp-tender.
- Add the cooked brown rice, diced tomato, and grated carrot.
- Stir fry for 2-3 minutes or until heated through.
- Sprinkle with slivered almonds before serving.
Tips & Substitutions
For a flavor boost, consider adding garlic or ginger to the stir fry. You can substitute the zucchini with other vegetables like bell peppers or broccoli, making this a versatile dish. To make it heartier, add some protein such as tofu or chicken. For a different flavor profile, try using a teriyaki marinade instead of soy sauce.
Serving Suggestions
This dish pairs beautifully with Gingered Zucchini as a side for a complete meal. Serve it alongside a fresh salad or steamed dumplings for added texture. For a vegan option, enjoy it with a side of vegetable spring rolls. Feel free to top with additional slivered almonds or sesame seeds for extra crunch.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, use a skillet over medium heat, adding a splash of water or soy sauce to prevent sticking, and stir until heated through. Alternatively, microwave on a low setting, stirring occasionally.
Nutrition & Diet Analysis (per serving)
Each serving of Brown Rice Veggie Stir Fry contains roughly 259 calories, with 8g protein, 30g carbohydrates, and 13g fat. It is a good source of protein (17% of the Daily Value) and dietary fiber (13% of the Daily Value). Note that it is relatively high in sodium, at 2187mg per serving (95% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use uncooked brown rice in this recipe?
It's best to use pre-cooked brown rice for this stir fry, as uncooked rice requires longer cooking times. You can prepare the rice in advance and store it in the fridge. If you only have uncooked rice, cook it according to package instructions before adding it to the dish.
What other vegetables can I add to the stir fry?
You can customize your veggie stir fry by adding a variety of vegetables such as bell peppers, snap peas, carrots, or broccoli. Just ensure that the vegetables are similar in size for even cooking and adjust the cooking time based on the vegetables you choose.
Is this stir fry suitable for meal prep?
Yes, this brown rice veggie stir fry is excellent for meal prep! It holds up well in the fridge, making it a convenient option for busy weeknights. Just be sure to store the ingredients separately if you prefer to keep the vegetables crisp and fresh.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).