Veggie Stir Fry Zen Crunch Bowl

The Spruce
Ratings (22)
  • Total: 25 mins
  • Prep: 10 mins
  • Cook: 15 mins
  • Yield: Serves 4
Nutritional Guidelines (per serving)
764 Calories
24g Fat
115g Carbs
28g Protein
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Nutrition Facts
Servings: Serves 4
Amount per serving
Calories 764
% Daily Value*
Total Fat 24g 31%
Saturated Fat 4g 19%
Cholesterol 0mg 0%
Sodium 1182mg 51%
Total Carbohydrate 115g 42%
Dietary Fiber 18g 64%
Protein 28g
Calcium 184mg 14%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Scratch that stir-fry itch with this flavor-packed vegetarian dish. Brown rice is loaded with with fresh veggies like broccoli, carrots, peas, and kale—plus roasted cashews and chickpeas. Finish with a gingery, honey-sweetened miso dressing, it’s crunchy, nutritious, and super satisfying. In other words, a bowl of zen.

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Ingredients

  • 2 tablespoon sesame oil
  • 1 crown/ 2 cups broccoli (broken into florets)
  • 1 1/2 cups carrots (shredded )
  • 1 cup snow peas
  • 1/2 cup vegetable stock
  • Salt and pepper to taste
  • 2 cups Asian greens (or kale)
  • 2 cups cooked brown rice (or millet or quinoa)
  • 1 cup roasted cashews
  • 15 ounces crispy asian roasted chickpeas
  • 1 1/2 cups red cabbage (chopped)
  • For the Dressing:
  • 2 tablespoons soy sauce
  • 1 tablespoon lemon juice
  • 1 tablespoons miso paste (yellow)
  • 2 teaspoons honey
  • 1/8 teaspoon ground sea salt
  • 1 tablespoon rice vinegar
  • 1 teaspoon fresh ginger

Steps to Make It

  1. Cook brown rice, millet, quinoa or and set aside. You'll need about 2 cups cooked for this recipe (which was equal to 1 cup dried millet).

  2. Add sesame oil to a large pan or wok over medium high heat. Add broccoli and cook for 3 minutes, stirring occasionally. Add carrots, snow peas and vegetable stock. Stir and cook for 5 minutes. Add greens and cook another 2 minutes or until greens are wilted. Remove from heat. Sprinkle with salt and pepper.

  3. To make the dressing, combine miso, lemon juice, fresh ginger, tamari, sea salt, rice vinegar, and honey. Stir with a small whisk.

  4. In a bowl, scoop into different sections: grain, broccoli/snow pea mixture, red cabbage, roasted chickpeas, and cashews. Drizzle with sauce and serve.