Happy Meatless Monday: Installment #3. This stir fry was super tasty and had tons of protein in it from edamame and quinoa. Being vegetarian now I almost always opt for quinoa instead of rice because it’s much higher in protein. I like rice if it’s paired with beans and the two of those together make a complete protein, but quinoa is a complete protein on its own. (complete protein = containing all essential amino acids). That’s your fun nutrition lesson for the day.
Stir fry is one of the easiest meals to make especially if you’re batch cooking. You just need a rather large saucepan to fit the amount of food in it that would last a week. I asked for a large wok for Christmas for this reason because my pans just aren’t big enough. Especially when cooking a meal for the two of us – it’s split between two pans. Nowadays that has to happen anyway because he will do a variation with meat in it and I’ll be using a plant protein. But sometimes I like to make a huge quantity of something that’s just for me because I can freeze a few servings of it for a later time. That’s a meal prep strategy I’ve come to know and love.
Stir fry is easy because you can pick your protein and whatever vegetables you want, throw in a few ingredients to make a teriyaki sauce and cook it for a little while. I would start with the basics for a sauce – soy sauce, rice wine vinegar, garlic, ginger, and red pepper flakes. It’s also good to throw a little honey in the mix though. When making a large batch of sauce it’s easy to go through soy sauce like crazy so I stretch mine with a lot of broth and then thicken it with tapioca starch.
Typical vegetables I would use in a stir fry are broccoli and snow peas. Sometimes mushrooms. I went a different route this time and threw in some carrots and purple cabbage. Much like an asian slaw but I cooked it into the stir fry. Vegetarianism is inspiring me to get creative with all the vegetable options out there instead of getting bored with my go-to’s. So far, I’m really enjoying being meat free – but since today is Christmas I might change my mind later when I’m sitting around the family dinner table watching everyone eat prime rib. Knowing it would likely make me sick if I ate it is some solid motivation to stay away from it though.
Edamame Quinoa Stir Fry
a vegetarian stir fry that's packed with protein from edamame and quinoa. Throw in some asian slaw for crunch and a basic teriyaki sauce for loads of flavor. This meal is filling and delicious!
- 1 bag frozen, shelled edamame
- 1 bag shredded carrots
- 1/4 head purple cabbage chopped
- 2 cloves garlic
- 1 tbsp sesame oil
- 1 cup quinoa, dry
- 2 cups vegetable broth
- 1/2 cup rice wine vinegar
- 1/2 cup soy sauce low sodium
- 1 tbsp fresh grated ginger
- 1 tbsp honey
- 1 tbsp tapioca starch or cornstarch
- 2 tsp red pepper flakes
- salt and pepper to taste
Cook quinoa according to package directions
While quinoa is cooking, pour 1 tbsp sesame oil in a pan over medium heat
add garlic and sautee for 1 minute until it's golden and fragrant
add edamame, carrots and cabbage
While vegetables soften in the pan, mix all the teriyaki sauce ingredients in a large bowl
Pour the sauce into the pan and stir to incorporate
Let simmer for about 15 minutes, stirring occasionally
Combine cooked quinoa into the pan and stir well
Serve topped with sesame seeds and green onions (optional)
buy fresh ginger and store it in your freezer. It will last forever and you can easily peel and grate it when it's frozen.