Do you struggle with making a good vegan rice stir-fry? Or maybe a quick one?
By definition, a stir-fry should be quick. The technique is simply cooking components in a pan over high heat – briefly.
But it’s the advance prep that slows us down, right?
You need to have the veg chopped. The rice needs to be cooked in advance.
This is how it’s done so efficiently in restaurants. They have everything prepped. However, those stir-fries are often very salt, very oily, and we don’t get to customize!
However, once you have those elements in place, it truly is one of the simplest and fastest meals to pull together.
I created this 10-minute vegan rice stir-fry for my Diabetes cookbook with Dr. Barnard.
Now, I make it regularly, playing with the components. It’s easier than my very popular teriyaki stir-fry – and quicker!
The key to this dish is batch-cooking rice. Which, I do often and talk about in PPF in various chapters. Batch-prepping staples like rice, beans, potatoes, and sweet potatoes makes quick meal prep a reality.
So for this vegan rice stir-fry, you just need to cook rice ahead of time. A couple of days before, in the morning, whatever works for you.
The rice should be cooled, and it’s your choice whether to use
I also tend to prep the veg earlier in the day. At lunch hour when making other food, for instance. Then I have a very loose ‘mis en place‘.
This recipe is straightforward with simple, yet effective seasonings.
One important tool for this oil-free vegan rice stir-fry is a non-stick pan. They can really vary in quality. I purchased a large ScanPan and find it excellent. It’s more expensive than other brands but has the reputation for lasting longer.
I hope you enjoy the recipe!
Please share your feedback. x Dreena
10 Minute Vegan Rice Stir-Fry
Prepare the rice in advance, and you will have this stir-fry ready in about 10 minutes!
- pinch sea salt
- 1 cup diced bell peppers or carrots
- 1 cup corn kernels or green peas or a combination of both
- 1/2 cup sliced green onions or chives if using chives, add at the end of cooking
- 1/3 cup diced celery
- 5 cups precooked brown rice or quinoa
- 1 cup diced precooked potatoes or 1⁄2 cup more rice
- 1/4 – 1/3 cup tamari can use low sodium
- 1-2 tbsp water
- Sea salt to taste optional
- Freshly ground black pepper to taste optional
In a large nonstick skillet (see note) over high or medium-high heat, sprinkle on a pinch of sea salt, and add the bell peppers or carrots, corn or green peas, green onions, and celery, stirring occasionally. Cook for 3 to 4 minutes, then add the rice, potatoes (if using), and 1⁄4 cup of the tamari. Cook for another 3 to 4 minutes, stirring a couple of times. Add the water if the mixture is sticking. Heat the rice through, and toast it a little in spots, if desired. If using chives, add those and stir. Taste, add the remaining tamari, and season with salt and black pepper, if desired. Serve.
Note: For a good non-stick skillet, I recommend a ScanPan.
Ideas: Other vegetables can be substituted here. For instance, try fresh sliced asparagus, blanched broccoli florets, or snow peas in place of some or all of the bell peppers and celery. This is a versatile recipe, experiment with your favorites!