This might not be a traditional stir fry but it’s delish! It’s my version of broccoli mushroom stir fry with tons and tons of green veggies and nuts. I was going to say it is vegetarian but I just realized it’s vegan. Even better. I used all ingredients I usually have on hand – walnuts (I buy pieces because they are cheaper), frozen peas and broccoli. I don’t usually have portobello mushrooms on hand but this time I did. They are meaty and add a lot of flavour.
Even 6 months ago both of my boys wouldn’t go near mushrooms. Now, we eat them no problem in a form of broccoli mushroom stir fry and baked chicken with peppers and mushrooms. My 4 year old, like many other kids, doesn’t like onions. So, I added sautéed and fresh green onions at the end after scooping out some stir fry for him in a container. Both kids gobbled up this broccoli mushroom stir fry! It always surprises me how most kids (not my kids – they would be vegetarian no problem) nowadays do not like vegetables but don’t mind broccoli. It is one of the vegetables I really had to force myself to love!
I understand that vegetarian or vegan cooking might be challenging but because it is so much healthier, my brain is spinning a lot lately to come up with tasty healthy dinners the whole family will love. Expect more of those recipes (hi, vegetable florentine pasta and veggie mac and cheese muffins recipe). Vegetables, nuts and fruits are delicious if you clean up your tastebuds, get a bit creative and learn about health consequences of diet high in animal products and saturated fats. Basically, you have to step outside your comfort zone which is very doable!
- 1 cup brown rice, uncooked (I used long grain)
- 1 1/2 cups water
- Pinch of salt
- 1 cup walnuts, coarsely chopped (I buy cheaper walnut pieces)
- 3 tbsp soy sauce, divided (I used non-GMO liquid aminos)
- 1 1/2 tsp coconut oil, divided*
- 1 small onion, finely chopped
- 2 large portobello mushrooms, sliced
- 2 broccoli crowns (including stems), coarsely chopped
- 1 1/2 cups peas, frozen or fresh
- 1 tsp sesame oil (optional)
- 4 green onion sprigs, chopped
- Add rice, water and salt to a small pot and bring to a boil. Cover, reduce heat to low and cook for 30 minutes. Rice should be al dente. Or cook rice al dente your proven method (I use 1:1.5 ratio instead of recommended 1:2).
- In the meanwhile, preheat non-stick wok on low-medium heat, add walnuts and cook until golden brown, stirring frequently. In the last 30 seconds, stir in 1/2 tbsp soy sauce and transfer to a medium bowl and set aside.
- Return wok to low-medium heat, add 1/2 tsp coconut oil, onions and cook until translucent, stirring occasionally. Transfer to a bowl with walnuts.**
- Increase heat to high, add 1/2 tsp coconut oil, mushrooms and cook until golden brown, stirring frequently. In the last 30 seconds, stir in 1/2 tbsp soy sauce and transfer to the same bowl.
- Add remaining 1/2 tsp coconut oil, broccoli and cook for a few minutes until softer but not overcooked. Transfer all ingredients from a bowl to the wok with broccoli; fluff rice with a fork and add to the wok; add peas, sesame oil, 2 tbsp soy sauce and green onions. Stir gently, remove from heat and serve hot.
*Extra virgin olive oil or avocado oil would work too. **If someone in your family doesn't like onions (like my 4 year old), transfer them to a separate bowl and add at the very end after scooping out some stir fry for the picky eater. Same with green onions.
Servings Per Recipe: 6
Amount Per Serving = 1 2/3 cups:
Total Fat: 15.7 g
Cholesterol: 0.0 mg
Sodium: 521.3 mg
Total Carbs: 35.0 g
Dietary Fiber: 4.8 g
Protein: 10.4 g
WW Points+: 8