High Protein Vegan Stir Fry
If you’re looking for a quick yet satisfying meal, you should definitely try this High Protein Vegan Stir Fry. It’s packed with nutritious ingredients and comes together in no time, making it perfect for busy weeknights or a healthy lunch. With a few simple pantry staples like legume rice and frozen vegetables, you can whip up a delicious dish that’s both filling and flavorful. For those who enjoy a bit of variety, this dish pairs wonderfully with chicken zoodle stir fry options too.
Why make this recipe
One of the standout features of this vegan stir fry is its impressive protein content, thanks to ingredients like legume rice and edamame. This dish not only fuels your body but is also budget-friendly and kid-approved. Whether you’re feeding a family or preparing a solo meal, this stir fry provides a wholesome option that everyone can enjoy. It’s also an ideal choice for meal prep or quick dinners, allowing you to savor a nourishing meal without the fuss. You may also find Chicken Zucchini Noodle Stir Fry useful.
"This stir fry was so easy to make and the flavors were incredible! My kids loved it too!" — A delighted home cook.
In addition to being an easy main course, this stir fry can also be paired with a variety of sides, making it versatile for any occasion. If you’re in the mood for something meaty yet equally nutritious, consider checking out high protein beef and broccoli stir fry variations.
How to make High Protein Vegan Stir Fry
Cooking this High Protein Vegan Stir Fry is straightforward and quick. First, you’ll make the legume rice according to the package directions, while simultaneously preparing the stir fry in a skillet. This dual approach makes it easier to put together a balanced meal in under 30 minutes.
What you’ll need
Gather the following ingredients for your stir fry:
- 1 bag legume rice (such as Banza or Kaizen)
- 1 tbsp sesame oil (or another cooking oil)
- ½ large onion (diced)
- 16 ounces frozen vegetables (such as broccoli, green beans, or mixed veggies)
- 1 cup purple cabbage, shredded (optional)
- 1 large carrot, diced (optional)
- 1 cup frozen, shelled edamame
- 1 tsp garlic powder
- 1 tsp powdered ginger
- 2 tbsp soy sauce
- 1-2 tbsp gochujang or chili paste
Directions
- Start by cooking the legume rice according to the package directions.
- While the rice cooks, heat the sesame oil in a large skillet over medium heat.
- Add the diced onion and stir for about a minute before covering the skillet.
- After a minute, add the frozen vegetables, edamame, and if using, the carrots and cabbage. Stir and cover, allowing it to cook for another 3 to 5 minutes.
- In a separate bowl, whisk together the soy sauce, gochujang, garlic powder, and ginger before adding it to your skillet along with the cooked rice.
- Stir well to combine all the ingredients and let them heat through for an additional minute or two. Serve immediately.
How to serve High Protein Vegan Stir Fry
This stir fry can be served on its own, but for a more colorful presentation, try plating it in a bowl with a sprinkle of sesame seeds on top or fresh herbs. It’s a delightful meal on its own, but can also be paired with additional sides like salad or a light soup. For an interesting twist, you might consider serving it alongside beef stir fry with vegetables to expand your culinary horizons.
How to store
To store leftovers, allow the stir fry to cool completely and then transfer it to an airtight container. It can be kept in the refrigerator for up to 4 days. For longer storage, you may freeze portions for up to three months. When reheating, ensure the dish reaches a temperature of 165°F for safe consumption.
Tips to make
- Cooking the vegetables until tender-crisp will retain their nutrients while providing great texture.
- Feel free to swap in any vegetables you have on hand; zucchini or bell peppers work particularly well in stir fries.
- For added flavor and protein, you can toss in tofu or tempeh during the cooking process if you desire.
Variations
If you’re looking to mix things up, try adding different sauces or toppings. For a spicy kick, extra chili paste or sriracha can offer a different flavor profile. Alternatively, switch out the soy sauce for a gluten-free version or use coconut aminos for a touch of sweetness. You can also balance your meal with a side of high protein crepes for a unique dessert option after your meal.
FAQs
Can I use fresh vegetables instead of frozen?
Yes, fresh vegetables can be used, but you may need to adjust the cooking time to ensure they don’t overcook.
How long does it take to prepare this stir fry?
From start to finish, this stir fry takes around 30 minutes to prepare and cook.
What can I use instead of legume rice?
If legume rice isn’t available, other alternatives like quinoa or brown rice can be great substitutes, though the protein level may vary.
Conclusion
Incorporating high protein meals into your diet can be easy and delicious, especially with recipes like this vegan stir fry. Not only do you get a quick and affordable meal, but it’s also packed with nutrients. If you’re interested in other healthy vegan meals, I highly recommend exploring options like High Protein Vegan Stir Fry – Kelly Jones Nutrition or Protein-Packed Vegan Stir-Fry – Eleat Sports Nutrition for more inspiration and ideas.
High Protein Vegan Stir Fry
Ingredients
Main Ingredients
- 1 bag legume rice (such as Banza or Kaizen)
- 1 tbsp sesame oil (or another cooking oil)
- ½ large onion (diced)
- 16 ounces frozen vegetables (such as broccoli, green beans, or mixed veggies)
- 1 cup purple cabbage, shredded (optional)
- 1 large carrot, diced (optional)
- 1 cup frozen, shelled edamame
- 1 tsp garlic powder
- 1 tsp powdered ginger
- 2 tbsp soy sauce
- 1-2 tbsp gochujang or chili paste Adjust for spice preference.
Instructions
Cooking
- Start by cooking the legume rice according to the package directions.
- While the rice cooks, heat the sesame oil in a large skillet over medium heat.
- Add the diced onion and stir for about a minute before covering the skillet.
- After a minute, add the frozen vegetables, edamame, and if using, the carrots and cabbage. Stir and cover, allowing it to cook for another 3 to 5 minutes.
- In a separate bowl, whisk together the soy sauce, gochujang, garlic powder, and ginger before adding it to your skillet along with the cooked rice.
- Stir well to combine all the ingredients and let them heat through for an additional minute or two. Serve immediately.
