afoona
Brown Rice Stir-Fry with Vegetables
Pasta & Rice

Brown Rice Stir-Fry with Vegetables – Gluten-free version

Healthy, nourishing brown rice with stir-fried vegetables and gluten-free soy sauce. A light, tasty meal for lunch or dinner. Gluten-free version: Gluten-free soy sauce (tamari).

⏱ 55 min🍽 4 servings 🌍 Mediterranean👩‍🍳 Afoona
⚖ Pareve🥬 Vegetarian🌱 Vegan
Versions:Original🌾 Gluten-free

👨‍🍳 Method

  1. 1
    Cook the rice in water with the salt about 40 minutes, until the water is absorbed, and spread on a tray to cool and dry out a little.
    StovePotBaking pan
  2. 2
    Heat the oil in a wok over very high heat.
    ⚙ Pan-fryingStoveWok
    💡Very high heat and a large pan: the vegetables char instead of steaming, and don't overcrowd the pan.
  3. 3
    Add the garlic and ginger and fry 1 minute, until fragrant.
    ⚙ Adding to the hot fat and fryingStove
    💡Add by cooking time: what needs long (onion, carrot, meat) goes in first, and what burns fast (garlic, dry spices) goes in last, only until fragrant.
  4. 4
    Add the carrot and fry 3 minutes, tossing.
    ⚙ Adding to the hot fat and fryingStove
  5. 5
    Add the zucchini and pepper and stir-fry 4 minutes, until slightly softened but still crisp.
    Stove
  6. 6
    Add the cold rice, separate the grains with a spatula and stir-fry 2–3 minutes over high heat.
    StoveSilicone spatula
    💡Cold, dry day-old rice stays in separate grains; hot fresh rice releases steam and starch and sticks together in a lump.
  7. 7
    Add the peas, gluten-free soy sauce, sesame oil and black pepper and stir-fry another minute, until the rice is coated in the sauce.
    Stove
  8. 8
    Serve immediately.
491calories
12 gprotein
79 gcarbs
13 gfat
● protein 10%● carbs 66%● fat 25%

Per serving (484 g), of 4 servings

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⚖ About the ingredients

🔧 Tools needed (5) · 🍳 3 cooking vessels

  • Stove · 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
  • Pot · Also works: Deep skillet (sauté pan) (less liquid, faster evaporation) · 💡 Workaround, changes the dish: Wok (For quick cooking)
  • Wok · Also works: Deep skillet (sauté pan) (Less heat on the sides; stir-fry in small batches)
  • Baking pan · Also works: Glass / ovenproof baking dish (None) · Disposable pan (None)
  • Silicone spatula · Also works: Wooden spoon (Scrapes less well) · Spoon / teaspoon (regular) (None)

By the steps, as the recipe is built now: another version or addition can change the list.

🧩 Built from…

Fried rice

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