Buddha's Delight Vegetable Stir-Fry

by: Chopra Mind-Body Health

This stir-fry is filled with vegetables and ready in just 30 minutes.

Ingredients

Prep and cook time is for vegetable variation only.

Per 2-cup serving using olive oil, vegetables, and sauce:

  • 1 clove garlic, pressed, or ½ teaspoon garlic powder
  • ½ teaspoon plus 2 teaspoons sesame oil
  • ½ teaspoon grated ginger or 1 teaspoon ground
  • ⅛ teaspoon red chili flakes
  • ⅛ cup Bragg Liquid Aminos or tamari
  • 1½ tablespoons rice vinegar
  • ½ tablespoon lemon juice
  • ½ tablespoon maple syrup
  • ½ teaspoon mustard, dry
  • ¾ cup vegetable stock
  • 1 tablespoon arrowroot, dissolved in 2 tablespoons water
  • ½ cup thinly sliced carrots, cut diagonally
  • ½ cup bite-sized cauliflower florets
  • ½ cup bite-sized broccoli pieces, including peeled and sliced stalk
  • 1 cup thinly sliced bok choy, cut diagonally
  • 1 cup shredded white or napa cabbage
  • ½ cup thinly sliced red or green bell peppers
  • 1 cup mung bean sprouts
  • 1 cup shredded spinach
  • ½ cup whole snow peas
  • ½ tablespoon ghee, olive oil, or sesame oil, or 2 tablespoons apple juice or vegetable stock
  • Sesame seeds and sliced green onions

Using Chicken:

  • ¼ to ½ cup diced chicken per person
  • 1 teaspoon sesame oil

Directions

Per 2-cup serving using olive oil, vegetables, and sauce:

  • In a small saucepan, heat 1 teaspoon sesame oil over medium heat. Add the garlic, ginger, and red chili flakes and sauté briefly.
  • Add the aminos, vinegar, lemon juice, maple syrup, and mustard. Whisk together, adding the vegetable stock slowly, and bring the mixture to a rolling boil.
  • Just as the sauce begins to boil, add the remaining 2 teaspoons sesame oil and the dissolved arrowroot, stirring constantly with a whisk until sauce is thickened. Remove from the heat and set aside.
  • Select your choice of vegetables and cut them into the correct sizes
  • Place all of the vegetables into separate piles or bowls until you are ready to sauté.
  • In a large wok or sauté pan, heat the oil or apple juice (use apple juice or vegetable stock to reduce the fat content). Keep the heat on high begin the stir-fry by adding the vegetables, one kind at a time in the order listed, until all the vegetables are cooking in the wok or pan.
  • Allow the vegetables to cook until they are al dente – still a little crunchy – no more than 5 to 7 minutes.
  • Pour the sauce over vegetables after they are cooked. Heat through and serve over steamed rice or udon noodles. Garnish with sesame seeds and sliced green onions.

Using Chicken:

  • Stir-fry ¼ to ½ cup diced chicken per person in 1 teaspoon sesame oil. Sauté for 4 minutes.
  • Add the Chinese sauce and sauté for another 2 minutes. Remove from the wok or sauté pan and set aside.
  • Stir-fry the vegetables, adding the chicken and sauce at the end to reheat briefly.

Nutritional Facts Per 2-cup serving using olive oil, vegetables, and sauce

  • Calories 172
  • Total fat 7.5
  • Saturated fat 1.0
  • Carbohydrates 20.0g
  • Protein 6.3g

Nutritional Facts Using Chicken

  • Calories 360
  • Total fat 18.0
  • Saturated fat 4.0
  • Carbohydrates 20.0g
  • Protein 29.9g

Serving Information

  • Serves 2
  • Prep 10m
  • Cook 20m
  • Total Time 30m
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About the author

Chopra Mind-Body Health
March 21, 2014 - 2:12pm, - Comments

This recipe was taken from The Chopra Center Cookbook, which is based on the ancient healing wisdom of Ayurveda. All Ayurvedic recipes focus on creating balance and supporting the body's natural state of health. To learn more about Ayurveda and achieving optimal mind-body health, explore our Perfect Health and Journey into Healing workshops. 

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