Vegetarian Stir Fry Cookbook: A Stir Fry Cookbook Filled with 50 Delicious Vegetarian Recipes (2nd Edition) 9798373237666

Citation preview

Vegetarian Stir-Fry Cookbook A Stir Fry Cookbook Filled with 50 Delicious Vegetarian Stir Fry Recipes

By BookSumo Press All rights reserved

Published by http://www.booksumo.com

ENJOY THE RECIPES?

KEEP ON COOKING

WITH 6 MORE FREE COOKBOOKS!

Visit our website and simply enter your email address to join the club and receive your 6 cookbooks. http://booksumo.com/magnet https://www.instagram.com/booksumopress/ https://www.facebook.com/booksumo/

LEGAL NOTES All Rights Reserved. No Part Of This Book May Be Reproduced Or Transmitted In Any Form Or By Any Means. Photocopying, Posting Online, And / Or Digital Copying Is Strictly Prohibited Unless Written Permission Is Granted By The Book’s Publishing Company. Limited Use Of The Book’s Text Is Permitted For Use In Reviews Written For The Public.

Table of Contents Broccoli Stir Fry 101 7 Squash & Bell Stir Fry 10 Peanut Sauce Stir Fry 11 Asian Eggplant Stir Fry 12 Spicy Lentils 13 Chinese Vegetable Stir-Fried Rice 14 Asparagus Stir Fry 15 Herbs Bean Stir Fry 16 Citrus Tofu Stir Fry 17 How to Make Lo Mein 20 Bean Sprout Corn Stir Fry 21 Curry Tofu 22 Sesame Stir Fry 23 Thai Spaghetti Stir Fry 24 Zucchini Noodle Stir Fry 25 How to Make Pad Thai Noodles 26 Breakfast Stir Fry 30 Tropical Bean Stir Fry 31 Colorful Bell Stir Fry 32 Malaysian Platter 33 Herbed Mushroom & Tofu 34

Coconut Egg Noodle Stir Fry 35 Indian Cauliflower Stir Fry 37 Mixed Veggie Stir Fry 40 American Greens Stir Fry 41 Tangy Stir Fry 42 Famous Chinese Veggie Stir Fry 43 Indian Spicy Potato Stir Fry 44 Authentic Thai Stir Fry 45 Tofu & Spinach Stir Fry 46 Spicy Tofu Stir Fry 47 Bean Sprout Stir Fry 48 Malay Spinach Stir Fry 49 Apple & Carrot Stir Fry 52 Spanish Potato Stir Fry 53 Chinese Veggie Stir Fry 54 Cabbage Stir Fry 55 Lemony Jicama Stir Fry 56 Summer Garden Stir Fry 57 Chinese Water Chestnut Stir Fry 58 Zucchini Stir Fry 59 Chinese Indian Stir Fry 62 Eggplant Stir Fry 63

Vegetarian Sweet and Sour Stir Fry 64 Authentic Saag 65 Spicy Skillet Broccoli 66 Mumbai Breakfast Stir Fry 67 Vegetarian Mango Curry Indian Style 68 Creamy Mushroom Skillet 69 Stir-Fry Buttery Bananas 72 Tofu Stir Fry II 73 Mediterranean Stir-Fry 74

Broccoli

Stir Fry 101

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 6 Calories 119 kcal Fat 9.3 g Carbohydrates 8g Protein 2.2 g Cholesterol 0 mg Sodium 903 mg

Ingredients 1 tbsp cornstarch 1 1/2 cloves garlic, crushed 2 tsp chopped fresh ginger root, divided 1/4 C. vegetable oil, divided 1 small head broccoli, cut into florets 1/2 C. snow peas 3/4 C. julienned carrots

1/2 C. halved green beans 2 tbsp soy sauce 2 1/2 tbsp water 1/4 C. chopped onion 1/2 tbsp salt

Directions 1. In a large bowl, add the cornstarch, 1 tsp ginger, garlic and 2 tbsp of the vegetable oil and stir till cornstarch is dissolved. 2. Add the broccoli, carrots, snow peas and green beans and gently, toss to coat. 3. In a large skillet, heat remaining 2 tbsp of the oil on medium heat and cook the vegetable mixture for about 2 minutes, stirring continuously. 4. Stir in onion, soy sauce, water, salt and remaining 1 tsp of the ginger and cook till the vegetables are tender but still crisp.

Broccoli Stir Fry 101

7

SQUASH

& Bell Stir Fry

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 531 kcal Fat 22.8 g Carbohydrates 64.7g Protein 17.6 g Cholesterol 25 mg Sodium 1111 mg

Ingredients 8 (8 inch) flour tortillas 2 tbsp vegetable oil 1 red onion, thinly sliced 1 green bell pepper, seeded and sliced into strips 1 red bell pepper, seeded and sliced into strips 1 tsp minced garlic

1 yellow squash, halved and sliced into strips 1/2 C. salsa 1 tsp ground cumin 1/2 tsp salt 1 C. shredded Monterey Jack cheese 1/4 C. chopped fresh cilantro

Directions 1. 2. 3. 4.

Wrap tortillas in a piece of foil. Place wrapped tortillas in your oven and set it to to 350 degrees F. Cook in the oven for about 15 minutes. In a 10-inch skillet, heat oil on medium high heat and sauté the bell peppers, onion and garlic for about 5 minutes. 5. Stir in the squash, salsa, cumin and salt and cook, covered for about 5 minutes. 6. Place the vegetable mixture in the centers of each warm tortilla evenly and sprinkle with the cheese and cilantro. 7. Roll up tortillas like burrito and serve.

10

Squash & Bell Stir Fry

Peanut Sauce Stir Fry

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 8 Calories 417 kcal Fat 28.7 g Carbohydrates 27.4g Protein 15.2 g Cholesterol 47 mg Sodium 812 mg

Ingredients 1 tsp vegetable oil 1 (16 oz.) package frozen stir-fry vegetables 1/2 tsp minced fresh ginger salt and pepper to taste 2 eggs, beaten 1 C. cornstarch

salt and pepper to taste 1 (14 oz.) package firm tofu, drained and cubed 1/2 C. vegetable oil 3/4 C. peanut sauce 1/4 C. chopped peanuts

Directions 1. 2. 3. 4. 5. 6. 7.

In a large skillet, heat the oil on medium heat and sauté the vegetables till tender. Stir in the ginger, salt and pepper and remove from the heat. In a bowl, place the beaten eggs. In another bowl, mix together the cornstarch, salt and pepper. Dip tofu cubes in the egg and then, coat with the cornstarch mixture. In a skillet, heat the remaining oil on medium heat and cook the tofu for about 5 minutes. Stir in the peanut sauce and peanuts and cook till sauce becomes thick, stirring continuously. 8. Serve hot alongside the vegetables.

Peanut Sauce Stir Fry

11

ASIAN

Eggplant Stir Fry

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 6 Calories 212 kcal Fat 10.3 g Carbohydrates 29.9g Protein 5g Cholesterol 0 mg Sodium 445 mg

Ingredients 2 tbsp vegetable oil 4 Japanese eggplants, cut into 1-inch cubes 2 tbsp vegetable oil 2 onions, thinly sliced 1 tbsp minced garlic 2 tbsp soy sauce 2 tbsp water

1 1/2 tbsp oyster sauce 1 tbsp chili garlic sauce 1 tsp white sugar ground black pepper to taste 1/2 tsp Asian (toasted) sesame oil

Directions 1. In a large skillet, heat 2 tbsp of the oil on medium-high heat and cook the eggplant for about 3 to 5 minutes. 2. With a slotted spoon, transfer the eggplant into a bowl and keep aside. 3. In the same skillet, heat 2 tbsp of the oil on medium-high heat and and sauté the onion for about 30 seconds. 4. Stir in the garlic and cook for about 30 seconds. 5. Stir in the soy sauce, oyster sauce, chili garlic sauce, water, sugar and black pepper and cook till a smooth sauce forms. 6. Add the cooked eggplant and stir to combine. 7. Reduce the heat to low and simmer for about 5 minutes. 8. Stir in the sesame oil and serve.

12

Asian Eggplant Stir Fry

Spicy

Lentils

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 229 kcal Fat 14.4 g Carbohydrates 23.3g Protein 2.9 g Cholesterol 0 mg Sodium 347 mg

Ingredients 1/4 C. cooking oil 4 dried red chile peppers 1 tbsp cumin seeds 2 tsp skinned split black lentils (urad dal) 1/2 tsp mustard seeds 1 sprig fresh curry leaves 1 lb. potatoes, peeled and cubed

salt to taste 1/2 tsp ground red pepper 1/2 tsp ground cumin

Directions 1. In a large skillet, heat the oil and fry the dried lentils, red chile peppers, cumin seeds and mustard seeds till the seeds begin to splutter. 2. Stir in the curry leaves and cook for about 30 seconds. 3. Stir the potatoes and salt and cook for about 20 minutes. 4. Stir in the red pepper and cumin powder and cook for about 2-3 minutes.

Spicy Lentils

13

CHINESE

Vegetable StirFried Rice

Prep Time: 15 mins Total Time: 55 mins Servings per Recipe: 4 Calories 299 kcal Fat 14.7 g Carbohydrates 36.7g Protein 8.5 g Cholesterol 0 mg Sodium 731 mg

Ingredients 3 C. water 1 1/2 C. quick-cooking brown rice 2 tbsp peanut oil 1 small yellow onion, chopped 1 small green bell pepper, chopped 1 tsp minced garlic 1/4 tsp red pepper flakes 3 green onions, thinly sliced

3 tbsp soy sauce 1 C. frozen petite peas 2 tsp sesame oil 1/4 C. roasted peanuts (optional)

Directions 1. In a pan of the boiling water, stir in the rice. 2. Reduce the heat and simmer, covered for about 20 minutes. 3. Meanwhile, in a large skillet, heat the peanut oil on medium heat and cook the bell pepper, onion, garlic and pepper flakes for about 3 minutes, stirring occasionally. 4. Increase the heat to medium-high 5. Stir in the cooked rice, green onions and soy sauce and stir fry for about 1 minute. 6. Stir in the peas and stir fry for about 1 minute. 7. Remove from the heat and stir in the sesame oil. 8. Serve with a garnishing of the peanuts.

14

Chinese Vegetable Stir-Fried Rice

Asparagus Stir Fry

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 325 kcal Fat 14.8 g Carbohydrates 42.5g Protein 7.1 g Cholesterol 0 mg Sodium 892 mg

Ingredients 1 1/2 C. vegetable broth 3/4 C. uncooked long-grain white rice 1 tbsp margarine 1 tbsp sesame seeds 2 tbsp peanut oil 1/2 lb. fresh asparagus, trimmed and cut into 1 inch pieces 1 large red bell pepper, cut into 1 inch pieces

1 large yellow onion, sliced 2 C. sliced mushrooms 2 tsp minced fresh ginger root 1 tsp minced garlic 3 tbsp soy sauce 1 tbsp sesame oil

Directions 1. 2. 3. 4. 5. 6.

7. 8. 9.

Set your oven to 350 degrees F before doing anything else. In a pan, add the broth, rice and margarine on high heat and bring to a boil. Reduce the heat to low and simmer, covered for about 15 minutes. Place the sesame seeds onto a small baking sheet and cook in the oven for about 5-6 minutes. Remove from the oven and keep aside. Meanwhile, in a large skillet, heat the peanut oil on medium-high heat and cook the asparagus, mushrooms, bell pepper, onion, garlic and ginger and stir fry for about 4-5 minutes. Stir in the soy sauce and cook for about 30 seconds. Remove from heat and stir in the sesame oil and toasted sesame seeds. Serve over the cooked rice.

Asparagus Stir Fry

15

HERBS

Bean Stir Fry

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 167 kcal Fat 7.7 g Carbohydrates 21.2g Protein 4.6 g Cholesterol 0 mg Sodium 216 mg

Ingredients 2 tbsp olive oil 1 tbsp chopped fresh oregano 1 tbsp chopped fresh basil 1 clove garlic, crushed ground black pepper to taste 1 (15 oz.) can garbanzo beans, drained and rinsed 1 large zucchini, halved and sliced

1/2 C. sliced mushrooms 1 tbsp chopped fresh cilantro 1 tomato, chopped

Directions 1. In a large skillet, heat the oil on medium heat and stir in the garlic, basil, oregano and black pepper. 2. Stir in the garbanzo beans and zucchini and cook, covered for about 10 minutes, stirring occasionally. 3. Stir in the mushrooms and cilantro and cook till tender, stirring occasionally. 4. Arrange the chopped tomato on top and cook, covered for a few minutes. 5. Serve immediately.

16

Herbs Bean Stir Fry

Citrus

Prep Time: 15 mins

Tofu Stir Fry

Total Time: 30 mins Servings per Recipe: 4 Calories 286 kcal Fat 15 g Carbohydrates 23.3g Protein 18.9 g Cholesterol 0 mg Sodium 500 mg

Ingredients 1/4 C. vegetable oil for frying 1/4 C. cornstarch 1 (16 oz.) package firm tofu, drained and cut into strips 2 tbsp soy sauce 1/2 C. orange juice 1/4 C. warm water 1 tbsp sugar 1 tsp chili paste

1 tsp cornstarch 1 tbsp vegetable oil 2 carrots, sliced

Directions 1. In a shallow dish, place 1/4 C. of the cornstarch. 2. Coat the tofu slices with the cornstarch evenly. 3. In a wok, heat 1/4 C. of the oil on medium-high heat and stir fry the tofu slices for about 5 minutes. 4. Transfer the tofu slices onto paper towel lined plate to drain. 5. With paper towels, wipe out the wok. 6. In a bowl, add the water, soy sauce, orange juice, chili paste, sugar and cornstarch and mix till smooth. 7. In the same wok, heat the remaining 1 tbsp of the oil and stir-fry the carrots till tender. 8. Add the sauce mixture and bring to a boil. 9. Stir in the tofu and cook till coated with the sauce evenly.

Citrus Tofu Stir Fry

17

HOW TO MAKE

Lo Mein

Prep Time: 15 mins Total Time: 40 mins Servings per Recipe: 4 Calories 344 kcal Fat 7.8 g Carbohydrates 59.6g Protein 9.4 g Cholesterol 0 mg Sodium 798 mg

Ingredients 1 (8 oz.) package spaghetti 3 tbsp low-sodium soy sauce 2 tbsp teriyaki sauce 2 tbsp honey 1/4 tsp ground ginger 2 tbsp vegetable oil

3 stalks celery, sliced 2 large carrots, cut into large matchsticks 1/2 sweet onion, thinly sliced 2 green onions, sliced

Directions 1. In a pan of lightly salted boiling water, cook the spaghetti for about 12 minutes, stirring occasionally. 2. Drain the spaghetti and rinse under the cold water. Drain again and keep aside. 3. In a bowl, add the honey, soy sauce, teriyaki sauce and ground ginger and beat till well combined. 4. In a large skillet, heat the oil on high heat and cook the carrots, celery, sweet onion, and green onion for about 5-7 minutes. 5. Add the spaghetti and sauce mixture and cook for about 5 minutes, tossing occasionally.

20

How to Make Lo Mein

Bean Sprout

Corn Stir Fry

Prep Time: 20 mins Total Time: 35 mins Servings per Recipe: 4 Calories 214 kcal Fat 17.7 g Carbohydrates 13.4g Protein 3.1 g Cholesterol 0 mg Sodium 250 mg

Ingredients 1 tsp cornstarch 2 tbsp water 1 tbsp soy sauce 2 tbsp olive oil 3 tbsp vegetable oil 1 carrot, sliced 1 red bell pepper, chopped

1 zucchini, sliced 2/3 C. fresh corn kernels 1 clove crushed garlic 4 green onions, sliced 1 1/3 C. bean sprouts

Directions 1. In a small bowl, dissolve the cornstarch in water. 2. Add the soy sauce and olive oil and stir to combine. 3. In a large skillet, heat the oil on medium-high heat and sauté the zucchini, carrot and pepper for about 5 minutes. 4. Stir in the corn, bean sprouts, green onions, garlic and soy sauce mixture and cook for about 5 minutes. 5. Serve immediately.

Bean Sprout Corn Stir Fry

21

CURRY

Tofu

Prep Time: 20 mins Total Time: 30 mins Servings per Recipe: 4 Calories 425 kcal Fat 38.8 g Carbohydrates 20.9g Protein 18.4 g Cholesterol 0 mg Sodium 856 mg

Ingredients 2 tbsp peanut oil 1 (16 oz.) package extra-firm tofu, cut into bite-sized cubes 1 tbsp minced fresh ginger root 2 tbsp red curry paste 1 lb. zucchini, diced 1 red bell pepper, diced 3 tbsp lime juice

3 tbsp soy sauce 2 tbsp maple syrup 1 (14 oz.) can coconut milk 1/2 C. chopped fresh basil

Directions 1. 2. 3. 4. 5.

In a wok, heat the peanut oil on high heat and stir fry the tofu till golden brown. With a slotted spoon, transfer the tofu into a plate and keep aside. In the same wok, add the ginger and curry paste and sauté for a few seconds. Add the zucchini and bell pepper and stir fry for about 1 minute. Stir in the coconut milk, lime juice, soy sauce, maple syrup and tofu and bring to a gentle boil. 6. Cook till the vegetables are tender and the tofu is heated through. 7. Stir in the chopped basil and serve.

22

Curry Tofu

Sesame

Stir Fry

Prep Time: 20 mins Total Time: 50 mins Servings per Recipe: 6 Calories 388 kcal Fat 19.2 g Carbohydrates 46.6g Protein 11.8 g Cholesterol 0 mg Sodium 1045 mg

Ingredients 6 tbsp vegetable oil 2 cloves garlic, chopped 6 tbsp soy sauce 6 tbsp rice vinegar 1 tbsp Thai chili sauce 3 tbsp honey 8 oz. extra-firm tofu, cut into 1/4-inch cubes

1/2 (16 oz.) package linguine pasta 1 tbsp sesame oil 8 oz. bean sprouts 8 oz. shredded carrots 1 green bell pepper, thinly sliced 8 green onions, halved lengthwise

Directions 1. In a wok, heat the vegetable oil on medium-high heat and sauté the garlic for about 2 minutes. 2. Stir in the honey, soy sauce, chili sauce and rice vinegar and bring to a gentle boil. 3. Reduce the heat to medium-low and simmer for about 10 minutes. 4. Transfer the sauce into a bowl and stir in the tofu. 5. In a large pan of the lightly salted boiling water, cook the linguine for about 11 minutes, stirring occasionally. 6. In a colander, drain pasta well. 7. Meanwhile, in a clean wok, heat the sesame oil and stir fry the carrots, bean sprouts, green pepper and green onions for about 5 minutes. 8. Add the pasta and tofu mixture and stir to combine. 9. Serve hot.

Sesame Stir Fry

23

THAI

Spaghetti Stir Fry

Prep Time: 15 mins Total Time: 35 mins Servings per Recipe: 4 Calories 587 kcal Fat 20.2 g Carbohydrates 87.1g Protein 16.2 g Cholesterol 0 mg Sodium 930 mg

Ingredients

Directions

1 (8 oz.) package uncooked spaghetti 1 tbsp cornstarch 1 C. vegetable broth 1/3 C. creamy peanut butter 3 tbsp soy sauce 3 tbsp honey 3 tbsp brown sugar 1 tsp sesame oil 1 tsp ground ginger 1/4 tsp ground red pepper 2 tbsp sake 2 tbsp vegetable oil 2 cloves garlic, minced 1 onion, chopped 1 C. broccoli florets 1 C. carrots, sliced 1/2 C. red bell pepper, chopped 1/2 C. sugar snap peas

1. In a large pan of the lightly salted boiling water, cook the spaghetti for about 12 minutes, stirring occasionally. 2. In a colander, drain pasta well. 3. Meanwhile, in a pan, dissolve the cornstarch into the vegetable broth. 4. Add the honey, peanut butter, soy sauce, sesame oil, brown sugar, ground ginger and red pepper on medium-high heat and bring to a boil. 5. Reduce the heat to medium-low and simmer for about 5 minutes, stirring continuously. 6. Stir in the sake and reduce the heat to low to keep the mixture warm. 7. In a large skillet, heat the oil on medium heat and sauté the 8. In a large skillet, heat the vegetable oil on medium heat and sauté the garlic and onion for about 5 minutes. 9. Add the broccoli, carrots, bell pepper and sugar snap peas and stir to combine. 10. Reduce the heat and simmer, covered for about 5 minutes. 11. Add the pasta and peanut sauce and toss to coat. Serve hot.

24

Thai Spaghetti Stir Fry

Zucchini

Noodle Stir Fry

Prep Time: 10 mins Total Time: 22 mins Servings per Recipe: 2 Calories 165 kcal Fat 7.7 g Carbohydrates 21.5g Protein 6.5 g Cholesterol 0 mg Sodium 461 mg

Ingredients 1 tbsp olive oil 2 tbsp coconut aminos teriyaki sauce, divided 1 large carrot, thinly sliced 1/2 large green bell pepper, thinly sliced 1/4 large yellow onion, thinly sliced

1 head baby bok choy, chopped 1 large zucchini, cut into long strands 1 tsp garlic powder

Directions 1. In a large skillet, heat the olive oil and 1 tbsp of the teriyaki sauce on medium heat and stir fry the carrot, bell pepper, and onion for about 5 minutes. 2. Stir in the bok choy, zucchini, garlic powder and remaining teriyaki sauce and cook for about 7 minutes, stirring occasionally.

Zucchini Noodle Stir Fry

25

HOW TO MAKE

Pad Thai Noodles

Prep Time: 30 mins Total Time: 2 hrs Servings per Recipe: 4 Calories 397 kcal Fat 23.3 g Carbohydrates 39.5g Protein 13.2 g Cholesterol 41 mg Sodium 1234 mg

Ingredients 2/3 C. dried rice vermicelli 1/4 C. peanut oil 2/3 C. thinly sliced firm tofu 1 large egg, beaten 4 cloves garlic, finely chopped 1/4 C. vegetable broth 2 tbsp fresh lime juice 2 tbsp soy sauce 1 tbsp white sugar 1 tsp salt

1/2 tsp dried red chili flakes 3 tbsp chopped peanuts 1 lb. bean sprouts, divided 3 green onions, whites cut thinly across and greens sliced into thin lengths divided 3 tbsp chopped peanuts 2 limes, cut into wedges for garnish

Directions 1. In a bowl of the hot water, soak the rice vermicelli noodles for about 30-60 minutes. 2. Drain and keep aside. 3. In a large wok, heat the peanut oil on medium heat and stir fry the tofu till golden from all sides. 4. With a slotted spoon, transfer the tofu onto paper towel lined plate to drain. 5. Transfer the oil from wok into a small bowl, leaving 1 tbsp inside. 6. Heat the remaining 1 tbsp of oil in the wok on medium heat and cook the beaten egg till scrambled. 7. Transfer the scrambled egg into a bowl and keep aside. 8. Add the reserved peanut oil in the wok. 9. Add the noodles and garlic and toss to coat. 10. Stir in the vegetable broth, lime juice, soy sauce, and sugar and gently, toss to coat. 11. Gently, stir in the scrambled egg, tofu, salt, chili flakes and 3 tbsp of the peanuts. 12. Stir in the bean sprouts and green onions, reserving about 1 tbsp of each for garnishing. 26

How to Make Pad Thai Noodles

13. Cook for about 1-2 minutes. 14. Divide noodle mixture onto warm serving plates. 15. Serve with a topping of the 3 tbsp of the peanuts and reserved bean sprouts and green onions alongside the lime wedges.

27

BREAKFAST

Stir Fry

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 4 Calories 185 kcal Fat 14.5 g Carbohydrates 4.4g Protein 10.3 g Cholesterol 279 mg Sodium 149 mg

Ingredients 2 tbsp vegetable oil 6 eggs, beaten 1 green onion, chopped

2 large tomatoes, cut into thin wedges salt to taste

Directions 1. In a large skillet, heat the oil on medium heat and cook the eggs and green onion till the eggs are just set. Add the tomatoes and cook until eggs are set completely. 2. Season with the salt and serve immediately.

30

Breakfast Stir Fry

Tropical

Bean Stir Fry

Prep Time: 25 mins Total Time: 40 mins Servings per Recipe: 4 Calories 256 kcal Fat 9.2 g Carbohydrates 39.9g Protein 6.3 g Cholesterol 0 mg Sodium 28 mg

Ingredients Sauce: 1 C. light coconut milk 1/2 C. chopped fresh cilantro 1 lime, juiced 1 inch piece fresh ginger root, minced 1 clove garlic, minced 1 tbsp agave nectar Stir Fry: 1 tbsp peanut oil

1 red onion, cut into 1 inch long strips 1 green bell pepper, cut into 1 inch long strips 1/2 C. thinly sliced carrot 1 C. canned adzuki beans, drained 2 small mangos - peeled and cut into strips

Directions 1. For the sauce: in a blender, add all the ingredients and pulse till smooth. 2. In a large skillet, heat the peanut oil on medium-high heat and cook the bell pepper, carrot and onion for about 10 minutes. 3. Add the adzuki beans and mango and cook till the mango is heated through, stirring continuously. 4. Serve hot with a topping of the sauce.

Tropical Bean Stir Fry

31

COLORFUL

Bell Stir Fry

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 91 kcal Fat 5.1 g Carbohydrates 10.9g Protein 1.8 g Cholesterol 0 mg Sodium 151 mg

Ingredients 2 tsp extra-virgin olive oil 2 tsp sesame oil 3 green bell peppers, thinly sliced 1 yellow bell pepper, chopped 1 red bell pepper, chopped

1 red onion, chopped 2 tsp minced garlic 1/4 tsp salt 1/4 tsp ground black pepper

Directions 1. In a large skillet, heat the olive oil and sesame oil on medium heat and cook the bell peppers, red onion, garlic, salt, and pepper for about 7-10 minutes.

32

Colorful Bell Stir Fry

Malaysian Platter

Prep Time: 15 mins Total Time: 30 mins Servings per Recipe: 4 Calories 116 kcal Fat 3.8 g Carbohydrates 18.3g Protein 2.6 g Cholesterol 0 mg Sodium 1391 mg

Ingredients 1 tbsp peanut oil 1 onion, thinly sliced 3 cloves garlic, minced 1 tsp salt 1 C. peeled and sliced watermelon rind

1 red bell pepper, sliced thin 1 C. vegetable broth, divided 1/4 C. teriyaki sauce 2 tbsp cornstarch

Directions 1. In a large skillet, heat the peanut oil on medium heat and sauté the onion, garlic and salt for about 2 minutes. 2. Add the watermelon rind, bell pepper and half of the vegetable broth and stir to combine. 3. Reduce the heat to low and simmer, covered for about 5 minutes. 4. In a bowl, add the remaining vegetable broth, teriyaki sauce and cornstarch and beat till smooth. 5. Stir broth mixture into the skillet and cook till the mixture begins to thicken. 6. Serve hot.

Malaysian Platter

33

HERBED

Mushroom & Tofu

Prep Time: 15 mins Total Time: 25 mins Servings per Recipe: 4 Calories 201 kcal Fat 11.5 g Carbohydrates 16.2g Protein 10.6 g Cholesterol 0 mg Sodium 477 mg

Ingredients 1 tbsp cornstarch 1/3 C. water 1 (14 oz.) can vegetable broth 1 clove garlic, minced 1/2 tsp onion salt 1/2 tsp ground black pepper 1/2 tsp dried thyme 1/2 tsp dried basil 1/2 tsp dried parsley 2 tbsp vegetable oil

1/2 C. thinly sliced carrot 1 C. chopped red pepper 1 C. broccoli florets 1/2 C. snow peas, trimmed and cut diagonally into 1-inch pieces 1 (12 oz.) package extra firm tofu, diced 8 oz. fresh mushrooms, sliced 1 (8 oz.) can baby corn, drained

Directions 1. In A bowl, dissolve the cornstarch in water. 2. In a pan, add the cornstarch mixture, vegetable broth, onion, garlic, dried herbs, salt and black pepper on medium-low heat and bring to a gentle boil. 3. Cook for about 5 minutes. 4. In a large skillet, heat the oil on medium-high heat and stir-fry the carrot, broccoli, red pepper and snow peas over for about 2-3 minutes. 5. Stir in the tofu, mushrooms and baby corn and stir fry for about 1 minute. 6. Pour the gravy in the skillet and stir to combine. 7. Serve hot.

34

Herbed Mushroom & Tofu

Coconut

Egg Noodle Stir Fry

Prep Time: 30 mins Total Time: 1 hr 5 mins Servings per Recipe: 6 Calories 695 kcal Fat 32.9 g Carbohydrates 70.5g Protein 35.3 g Cholesterol 187 mg Sodium 383 mg

Ingredients 4 eggs 1 tbsp soy sauce 1 tbsp sesame oil canola oil, as needed 1 (12 oz.) package extra-firm tofu, cubed 2 C. sliced fresh mushrooms 2 C. broccoli florets 1/4 C. chopped cashews 1 (10 oz.) package frozen shelled edamame (green soybeans)

1 (16 oz.) package egg noodles 1/2 C. unsweetened soy milk 1/2 C. peanut butter 1/4 C. reduced-fat coconut milk 1 tsp tahini

Directions 1. Set your oven to 350 degrees F. 2. In a bowl, mix together the eggs and soy sauce. 3. Heat a non-stick skillet on medium heat and cook the egg mixture for about 3-5 minutes. Transfer the eggs onto a cutting board and cut into bite-sized cubes. 4. In a large skillet, heat the sesame oil and canola oil on medium heat and cook the tofu for about 8-10 minutes. 5. Transfer the tofu onto a plate. 6. In the same skillet, add the mushrooms and broccoli and cook for about 5-7 minutes. 7. Arrange the cashews in a baking dish and cook in the oven for about 8-12 minutes, tossing occasionally. 8. In a microwave-safe bowl, place the edamame and microwave, covered for about 1-2 minutes. 9. In a large pan of the lightly salted boiling water, cook the egg noodles for about 8 minutes. Coconut Egg Noodle Stir Fry

35

10. Drain well and keep aside. 11. In a large pan, add the soy milk, coconut milk, peanut butter and tahini on medium heat and cook for about 2-4 minutes, stirring continuously. 12. Add tofu, egg, broccoli mixture, edamame and egg noodles and toss to coat. 13. Serve with a topping of the toasted cashews.

36

Indian

Cauliflower Stir Fry

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 220 kcal Fat 11.2 g Carbohydrates 27.6g Protein 5.5 g Cholesterol 0 mg Sodium 641 mg

Ingredients 3 tbsp canola oil 2 tsp cumin seeds 1 tsp caraway seeds 1/2 red onion, chopped 4 cloves garlic, minced 1 head cauliflower, cut into florets with 1-inch stalks

1 large potato, diced 1 tsp red chili powder 1 tsp ground turmeric 1 tsp salt 1/4 C. chopped fresh cilantro

Directions 1. In a large skillet, heat the oil on medium heat and sauté the cumin and caraway seeds for about 1-2 minutes. 2. Add the onion and garlic and cook for about 5-10 minutes. 3. Add the cauliflower, potato, chili powder, turmeric and salt and stir to combine. 4. Reduce the heat to medium-low and cook, covered for about 20 minutes, stirring occasionally. 5. Serve with a garnishing of the cilantro.

Indian Cauliflower Stir Fry

37

MIXED

Veggie Stir Fry

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 197 kcal Fat 9.3 g Carbohydrates 24.4g Protein 7.3 g Cholesterol 0 mg Sodium 105 mg

Ingredients 1/3 C. broccoli florets 1/3 C. cauliflower florets 1/2 C. shelled edamame (green soybeans) 1 large carrot, chopped 1 tbsp water 2 tbsp olive oil 1 onion, chopped 1 zucchini, sliced 5 large mushrooms, sliced

1 tbsp finely chopped garlic 1 1/2 tbsp reduced-sodium teriyaki sauce 2 tbsp agave nectar

Directions 1. 2. 3. 4. 5.

In a microwave-safe bowl, add the cauliflower, broccoli, edamame, carrots and water. With a plastic wrap, cover the bowl and microwave for about 1 minute. Remove from the microwave and keep aside. In a large skillet, heat the oil on medium heat and cook the onion for about 10 minutes. Stir in the cooked vegetables, zucchini, mushrooms and garlic and cook for about 5 minutes. 6. Stir in the teriyaki sauce and agave nectar and cook for about 5 minutes.

40

Mixed Veggie Stir Fry

American

Greens Stir Fry

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 2 Calories 519 kcal Fat 15.8 g Carbohydrates 82.8g Protein 12.4 g Cholesterol 0 mg Sodium 179 mg

Ingredients 2 C. water 1 C. white rice 1 tbsp sesame oil 5 C. chopped collard greens 1/8 tsp minced garlic 1 pinch red pepper flakes 1/3 C. almonds

1 tsp lemon juice 1 tsp soy sauce 1/4 tsp chopped fresh ginger

Directions 1. In a pan, add the water and rice and bring to a boil. 2. Reduce the heat to medium-low and simmer, covered for about 20-25 minutes. 3. In a large skillet, heat the sesame oil on medium heat and cook the collard greens for about 10 minutes. 4. Stir in the almonds, ginger, lemon juice and soy sauce and simmer for about 5 minutes. 5. Serve alongside the rice.

American Greens Stir Fry

41

TANGY

Stir Fry

Prep Time: 15 mins Total Time: 15 mins Servings per Recipe: 4 Calories 230 kcal Fat 11.8 g Carbohydrates 18.8g Protein 11.1 g Cholesterol 0 mg Sodium 409 mg

Ingredients Citrus Sake Sauce: 6 tbsp Cooking Wine 1/4 C. orange juice 1 tbsp light soy sauce 2 tsp toasted sesame oil 1 tsp grated or minced fresh ginger 1 tsp cornstarch 1 tbsp chopped cilantro (optional) 1 tbsp toasted sesame seeds Stir Fry:

1 (14 oz.) package firm tofu, drained and cut into 1/2-inch cubes 1 tbsp cooking oil 1 1/2 C. fresh or frozen sugar snap peas 3 medium carrots, thinly sliced 3/4 C. thinly sliced onion

Directions 1. For the sauce: in a bowl, mix together all the sauce ingredients. 2. Heat a large skillet on medium-high heat and cook the oil and tofu for about 5 minutes, stirring frequently. 3. Add the snow peas, carrots and onion and stir fry for about 5 minutes. 4. Stir in the sauce and cook for about 1-2 minutes. 5. Serve immediately.

42

Tangy Stir Fry

Famous

Chinese Veggie Stir Fry

Prep Time: 20 mins Total Time: 1 hr 15 mins Servings per Recipe: 4 Calories 406 kcal Fat 6.2 g Carbohydrates 79.5g Protein 8.3 g Cholesterol 0 mg Sodium 120 mg

Ingredients 2 C. uncooked brown rice 4 C. water 1 tbsp safflower oil 1/3 C. leeks, chopped 2 cloves garlic 1 tsp minced fresh ginger root 1 C. zucchini, chopped

1 C. carrots, chopped 1 C. yellow squash, chopped sea salt to taste

Directions 1. In a large pan of the water, add the rice on high heat and bring to a boil. 2. Reduce the heat to medium-low and simmer, covered for about 45-50 minutes. 3. In a skillet, heat the safflower oil on medium heat and cook the leeks, ginger and garlic for about 5 minutes. 4. Stir in the zucchini, carrots, yellow squash and salt and stir fry for about 2 minutes. 5. Serve over the brown rice.

Famous Chinese Veggie Stir Fry

43

INDIAN

Spicy Potato Stir Fry

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 2 Calories 434 kcal Fat 7.7 g Carbohydrates 84.6g Protein 10.2 g Cholesterol 0 mg Sodium 617 mg

Ingredients 4 potatoes, peeled and diced 1 tbsp vegetable oil 1 red onion, minced 1 large tomato, diced small 1 tsp garam masala 1/2 tsp cayenne pepper

1/2 tsp salt 1/4 tsp white sugar 1 tbsp chopped fresh cilantro

Directions 1. 2. 3. 4.

In a large pan of the water, add the potatoes and bring to a boil. Reduce the heat to medium-low and simmer for about 20 minutes. Drain well. In a skillet, heat the vegetable oil on medium heat and sauté the onion for about 2-3 minutes. 5. Stir in the tomato and cook for about 5-10 minutes. 6. Stir in the potatoes, garam masala, sugar, cayenne pepper and salt and simmer for about 5 minutes, stirring frequently. 7. Stir in the cilantro and cook for about 1 minute.

44

Indian Spicy Potato Stir Fry

Authentic

Thai Stir Fry

Prep Time: 15 mins Total Time: 20 mins Servings per Recipe: 4 Calories 454 kcal Fat 8.9 g Carbohydrates 67.7g Protein 23.6 g Cholesterol 0 mg Sodium 1408 mg

Ingredients 1 (500 gram) package Imperial Blend vegetables 1 (12 oz.) package Cantonese-style steamed chow mein noodles 1 1/2 C. Organic Vegetable Broth 2 tbsp naturally brewed soy sauce 2 tbsp cornstarch

1 1/2 tsp sesame oil 1 tbsp Canola Oil 1 (170 gram) package Beef Veggie Tenders 1 tbsp grated fresh ginger 1 tsp minced garlic 1/4 C. chopped green onion

Directions 1. 2. 3. 4.

Thaw the vegetables and then, drain well. Prepare noodles according to package's directions. Transfer into a bowl and cover the bowl to keep hot. For the sauce: in a small bowl, add the broth, soy sauce and cornstarch and beat till smooth. 5. Stir in the sesame oil and keep aside. 6. In a large non-stick skillet, heat the oil on medium-high heat and stir fry the veggie tenders, garlic and ginger for about 1 minute. 7. Add the vegetables and stir fry for about 2 minutes. 8. Add the sauce and stir to combine. 9. Reduce the heat and simmer for about 2 minutes. 10. Serve over the noodles with a topping of the green onion.

Authentic Thai Stir Fry

45

TOFU

& Spinach Stir Fry

Prep Time: 10 mins Total Time: 35 mins Servings per Recipe: 4 Calories 143 kcal Fat 9.4 g Carbohydrates 6.6g Protein 11.4 g Cholesterol 0 mg Sodium 480 mg

Ingredients cooking spray 1 lb. extra-firm tofu, cut into 1-inch cubes 1 tbsp vegetable oil 1 C. sliced fresh mushrooms 1 tbsp chopped garlic

3 C. fresh spinach 2 tbsp soy sauce 1 1/2 tbsp curry powder 1 tsp red pepper flakes (optional)

Directions 1. Set your oven to 400 degrees F before doing anything else and grease a baking sheet with the cooking spray. 2. Arrange the tofu onto the prepared baking sheet in a single layer. 3. Cook in the oven for about 10 minutes per side. 4. In a large skillet, heat the oil on medium-high heat and cook the mushrooms and garlic for about 2-3 minutes. 5. Add the tofu, spinach, soy sauce and curry powder and stir fry for about 3-5 minutes. 6. Sprinkle with the red pepper flakes and serve.

46

Tofu & Spinach Stir Fry

Spicy

Tofu Stir Fry

Prep Time: 20 mins Total Time: 40 mins Servings per Recipe: 4 Calories 442 kcal Fat 25.9 g Carbohydrates 39.2g Protein 16.8 g Cholesterol 0 mg Sodium 649 mg

Ingredients 1 (14 oz.) can light coconut milk 1/4 C. peanut butter 2 tbsp soy sauce 2 tbsp brown sugar 1 tbsp lime juice 1 tsp Sriracha sauce 1/2 tsp ground chile pepper 1 tbsp olive oil 2 carrots, diced

1 red bell pepper, diced 1 (14 oz.) package firm tofu, drained and cut into 1-inch cubes 4 garlic cloves, minced 2 tbsp minced fresh ginger 4 C. baby spinach 1 1/2 C. cooked brown rice

Directions 1. For the sauce: in a bowl, add the peanut butter, coconut milk, soy sauce, lime juice, Sriracha sauce, brown sugar and ground chile powder and beat till smooth. 2. In a large skillet, heat the oil on medium-high heat and sauté the carrots and bell pepper for about 1-2 minutes. 3. Add the tofu and sauté for about 4 minutes per side. 4. Add the ginger and garlic and sauté for about 30 seconds. 5. Stir in the sauce and cook for about 5 minutes. 6. Reduce the heat to low. 7. Stir in the spinach, 1 C. at a time and cook till wilted. 8. Serve over brown rice.

Spicy Tofu Stir Fry

47

BEAN SPROUT

Stir Fry

Prep Time: 10 mins Total Time: 17 mins Servings per Recipe: 2 Calories 446 kcal Fat 18 g Carbohydrates 57.7g Protein 15.3 g Cholesterol 0 mg Sodium 659 mg

Ingredients 1/4 C. frozen shelled edamame (green soybeans) 1/8 tsp salt 1 tbsp olive oil 1 clove garlic, minced 1 C. sliced yellow bell pepper 1/2 C. sliced yellow onion 1/2 C. bean sprouts

1 tbsp tamari soy sauce 2 C. cooked pasta 1 tbsp sesame oil 1 tsp toasted sesame seeds

Directions 1. In a microwave-safe dish, add the edamame and salt and microwave, covered for about 1 minute. 2. In a large wok, heat the oil on medium heat and sauté the garlic for about 1 minute. 3. Add the bell pepper and onion and sauté for about 2 minutes. 4. Add the bean sprouts and soy sauce and sauté for about 1 minute. 5. Add the cooked pasta, edamame, sesame oil and sesame seeds and stir fry for about 30 seconds.

48

Bean Sprout Stir Fry

Malay

Spinach Stir Fry

Prep Time: 15 mins Total Time: 50 mins Servings per Recipe: 4 Calories 506 kcal Fat 17.4 g Carbohydrates 76.7g Protein 16.2 g Cholesterol 117 mg Sodium 346 mg

Ingredients 1 (12 oz.) package uncooked egg noodles 3 tbsp olive oil 1 tsp finely chopped garlic 1/2 bunch fresh spinach, stems removed, chopped 1/4 C. chile paste 3 tbsp ketchup 1 egg

1/2 tsp white sugar 1/4 C. water salt and pepper to taste 1/2 C. fresh bean sprouts 1/2 C. green peas

Directions 1. In a large pan of the lightly salted boiling water, cook the egg noodles for about 6-8 minutes. 2. Drain well and keep aside. 3. In a large skillet, heat the oil on medium heat and sauté the garlic for about 1 minute. 4. Stir in the spinach and cook for about 1 minute. 5. Add the cooked noodles, chile paste and ketchup and toss to coat well. 6. Make a hole in the center of the noodle mixture. 7. Carefully,, crack the egg in the center and scramble, tossing with the noodle mixture. 8. stir in the sugar, salt, black pepper and enough water and cook for about 6 minutes, stirring continuously. 9. Add the sprouts and peas and cook for about 4 minutes, tossing occasionally.

Malay Spinach Stir Fry

49

APPLE

& Carrot Stir Fry

Prep Time: 5 mins Total Time: 15 mins Servings per Recipe: 2 Calories 705.2 Fat 34.9g Cholesterol 0.0mg Sodium 357.4mg Carbohydrates 88.9g Protein 15.9g

Ingredients 2 granny smith apples, cored and diced 1 C. sliced carrot 1 C. snow peas 1/3 C. dry roasted salted peanut 2 tbsp canola oil

1 tbsp basil 2 C. cooked brown rice ( steamed) soy sauce (optional)

Directions 1. In a large skillet, heat the oil on medium heat and sauté the peanuts, carrots and basil for about 5 minutes. 2. Stir in the snow peas and cook for about 5 minutes, stirring frequently. 3. Stir in the apples and soy sauce and remove from the heat. 4. Serve hot over the steamed rice.

52

Apple & Carrot Stir Fry

Spanish

Potato Stir Fry

Prep Time: 10 mins Total Time: 45 mins Servings per Recipe: 4 Calories 341.3 Fat 19.0g Cholesterol 0.0mg Sodium 26.6mg Carbohydrates 41.3g Protein 6.5g

Ingredients 1/3 C. extra virgin olive oil 1 garlic clove, minced 2 medium potatoes, peeled & cut into cubes 1 large onion, finely chopped 1 red bell pepper, seeded & cut into chunks 1 green bell pepper, seeded & cut into chunks

1 eggplant, cut into small cubes 1 zucchini, cut into small cubes 4 large tomatoes, coarsely chopped 1/2 tsp paprika 1/2 tsp cumin salt & pepper 1/4 C. water

Directions 1. 2. 3. 4. 5.

In a large skillet, heat the oil with garlic on medium heat. Add the potatoes and sauté for about 8-10 minutes. Add the onion and bell peppers and cook for about 8-10 minutes. Add the zucchini and eggplant and cook for about 5 minutes. Stir in the tomatoes, spices and water and cook for about 10-15 minutes.

Spanish Potato Stir Fry

53

CHINESE

Veggie Stir Fry

Prep Time: 20 mins Total Time: 32 mins Servings per Recipe: 4 Calories 128.9 Fat 7.5g Cholesterol 0.0mg Sodium 521.8mg Carbohydrates 13.4g Protein 4.9g

Ingredients 1/2 C. vegetable broth 2 tbsp oyster sauce 1 tbsp cornstarch 1 tbsp reduced sodium soy sauce 1 tsp brown sugar, packed 1 medium tofu, drained and cut into 1-inch cubes 1/2 tsp five-spice powder

2 tbsp vegetable oil 3 garlic cloves, sliced thinly 1/4 tsp hot pepper flakes 1 head bok choy, chopped 8 oz. shiitake mushrooms, stemmed and halved

Directions 1. In a bowl, add the broth, oyster sauce, soy sauce, cornstarch, sugar and 1/2 C. of the water and beat till well combined. 2. In a bowl, add tofu and 5 spice powder and toss to coat. 3. In a skillet, heat half of the oil on medium-high heat and stir fry the tofu for about 4 minutes. 4. Transfer the onto a paper towel lined plate. 5. In the same skillet, heat the remaining oil on medium-high heat and stir fry the garlic and hot pepper flakes for about 30 seconds. 6. Add the bok choy and mushrooms and stir fry for about 3 minutes. 7. Stir in the tofu and broth mixture and bring to a boil. 8. Reduce the heat and simmer, covered for about 3 minutes. 9. Serve hot.

54

Chinese Veggie Stir Fry

Cabbage Stir Fry

Prep Time: 10 mins Total Time: 18 mins Servings per Recipe: 4 Calories 66.2 Fat 1.7g Cholesterol 0.0mg Sodium 516.1mg Carbohydrates 9.1g Protein 5.6g

Ingredients 1 medium onion, cut in half and sliced medium thick 1 tbsp vegetable broth 4 medium garlic cloves, pressed 1 red bell pepper, cut into 1/2 inch pieces 1 C. mushroom, sliced 2 C. green cabbage, sliced 5 oz. extra firm tofu, cut into 1/2 inch

cubes 2 tbsp soy sauce 1 tbsp rice vinegar salt and pepper, to taste

Directions 1. In a stainless steel wok, heat 1 tbsp of the broth on medium-high heat and stir fry the onion for about 2 minutes. 2. Add the mushrooms red pepper and stir fry for about 2 minutes. 3. Add the garlic and stir fry for about 2-3 minutes. 4. Add cabbage and remaining ingredients and cook for about 2 minutes.

Cabbage Stir Fry

55

LEMONY

Jicama Stir Fry

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 4 Calories 109.6 Fat 4.8g Cholesterol 0.0mg Sodium 167.1mg Carbohydrates 16.3g Protein 2.4g

Ingredients 2 tbsp sugar 1/2 tsp lemon, zest of, grated 1 tbsp low sodium soy sauce 3 tbsp lemon juice, freshly squeezed 2 tsp cornstarch 1/2 C. water 4 tsp olive oil 3 C. broccoli florets

1 red bell pepper, cut into 1 inch pieces 1 C. jicama, peeled and julienned lemon, zest of, if desired ( to garnish)

Directions 1. In small bowl, mix together the sugar, lemon zest, lemon juice, soy sauce, water and cornstarch. 2. In large, non-stick skillet, heat the oil on high heat and stir fry the broccoli and red for about 2 minutes. 3. Stir in the jicama and cook till vegetables are crisp tender. 4. stir in the mixture and cook till thickened. 5. Serve with garnishing of the additional lemon zest.

56

Lemony Jicama Stir Fry

Summer

Garden Stir Fry

Prep Time: 10 mins Total Time: 40 mins Servings per Recipe: 4 Calories 168.3 Fat 8.4g Cholesterol 0.0mg Sodium 47.2mg Carbohydrates 21.3g Protein 5.4g

Ingredients 2 tbsp olive oil 2 C. zucchini, thinly sliced 1 1/2 C. yellow squash, thinly sliced 1 C. mushroom, sliced 2 C. small bite size broccoli florets 1 C. carrot, grated 1 3/4 C. water 1 onion, chopped 2 scallions, chopped 1/2 tsp sweet basil

1/2 tsp marjoram 1 1/4 tsp oregano 1 tbsp chicken-style seasoning 2 tsp marmite 1 C. Bulgar wheat 1 tbsp sesame seeds 1 garlic clove, minced

Directions 1. In a large skillet, heat the oil on medium heat and sauté the scallions, onion and garlic for about 1 minute. 2. Add bulgar and sesame seeds and stir fry till lightly brown. 3. Stir in the carrots and for about 1 minute. 4. Stir in the broccoli zucchini, yellow squash and mushrooms, herbs, seasoning and marmite and cook till the bulgar is done. 5. Serve hot.

Summer Garden Stir Fry

57

CHINESE

Water Chestnut Stir Fry

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 440.0 Fat 8.5g Cholesterol 0.4mg Sodium 319.2mg Carbohydrates 73.1g Protein 16.1g

Ingredients

Directions

1 1/2 C. water 2/3 C. jasmine rice 1/4 C. hoisin sauce 2 tbsp sherry wine 2 tbsp honey 1/4 tsp crushed red pepper flakes 2 tsp dark sesame oil 1/3 C. sliced scallion 3 garlic cloves, minced 1 tbsp minced fresh ginger 1 large red bell pepper, diced 2 large carrots, shredded 6 oz. snow peas, sliced on the diagonal 1 C. canned baby corn, rinsed and drained 1 (8 oz.) cans sliced water chestnuts, drained 1 lb firm tofu, cut into 2-inch squares 2 tsp cornstarch, blended with 1 tbsp water

1. In a pan of the boiling water, add the rice and bring to a boil. 2. Reduce the heat and simmer, covered for about 20 minutes. 3. Meanwhile, in small bowl, add the hoisin sauce, sherry, honey, red pepper flakes, and 1/2 C. of the water and mix till well combined. 4. In a large nonstick skillet, heat the sesame oil on medium heat and sauté the scallions, ginger and garlic for about 2 minutes. 5. Stir in the bell pepper and carrots and sauté for about 2 minutes. 6. Stir in the water chestnuts, snow peas and baby corn and cook for about 2 minutes, stirring frequently. 7. Stir in the hoisin mixture and tofu and bring to a boil. 8. Cook for about 1 minute. 9. Stir in the cornstarch mixture, bring to a boil. 10. Cook for about 1 minute, stirring continuously. 11. Serve hot alongside the jasmine rice.

58

Chinese Water Chestnut Stir Fry

Zucchini Stir Fry

Prep Time: 10 mins Total Time: 10 mins Servings per Recipe: 4 Calories 108.2 Fat 3.7g Cholesterol 0.0mg Sodium 132.9mg Carbohydrates 18.4g Protein 2.1g

Ingredients 1/2 C. pineapple juice 1 tbsp sugar 1 tbsp lemon juice 1 tbsp cornstarch 1 tsp soy sauce 1 tbsp olive oil 1/2 medium onion, chopped

1 C. broccoli floret 1 C. carrot, slices 1 C. chopped celery 1 C. chopped zucchini 1 C. red pepper

Directions 1. For the sauce: in a bowl, add the pineapple juice, soy sauce, lemon juice, sugar and cornstarch and mix till well combined. 2. In a large pan, heat the vegetable oil on medium heat and sauté the broccoli, carrots, onion and celery for about 2 minutes. 3. Stir in the zucchini and peppers and cook, covered for about 1 minute. 4. Stir in the sauce and bring to a boil. 5. Cook, covered for about 1 minute. 6. Serve hot.

Zucchini Stir Fry

59

CHINESE INSPIRED

Indian Stir Fry

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 2 Calories 335.8 Fat 15.7g Cholesterol 1.1mg Sodium 1174.4mg Carbohydrates 38.2g Protein 14.6g

Ingredients 2 small bell peppers, julienned 1 C. zucchini, julienned 1 C. carrot, julienned 1 C. cooked lentils 1 chili pepper, cut into strips 1 tbsp ginger root, grated 2 tbsp dark soy sauce 2 tbsp sweet chili sauce

salt chopped fresh cilantro 1/2 tsp coriander powder 1 tsp cumin seed 1 tsp mustard seeds 2 tbsp olive oil 1 stalk celery, cut into matchsticks

Directions 1. In a large skillet, heat the oil on medium heat and stir fry the celery till soft. 2. Add chili pepper, ginger, mustard and cumin and stir fry till mustard crackles. 3. Stir in the coriander powder, lentils, bell peppers, zucchini and carrot and cook, covered for about 10 minutes. 4. Uncover and cook till all the liquid is absorbed. 5. stir in the remaining ingredients and serve hot.

62

Chinese Inspired Indian Stir Fry

Eggplant Stir Fry

Prep Time: 1 hr Total Time: 6 hrs Servings per Recipe: 4 Calories 390.7 Fat 16.2g Cholesterol 0.0mg Sodium 1075.3mg Carbohydrates 53.5g Protein 17.4g

Ingredients 1 lb. firm tofu, cut in 1 inch cubes 3 medium Japanese eggplants, cut in 2 inch cubes 4 large shiitake mushrooms, cut in fours ( no stems) 3 garlic cloves, minced 4 stalks green onions, white and green parts, chopped 3 bunches baby bok choy, bite size cuts 1 fresh mango, small dice

1 C. vegetable broth, sodium-free 1/4 C. dark soy sauce 1 1/4 tsp fresh lemon zest 1/4 C. filtered water 2 -3 tbsp light brown sugar 2 tbsp cornstarch 1 tbsp sesame oil ( light or dark) 2 tbsp peanut oil, divided

Directions 1. Arrange a colander into a large bowl. 2. Place the tofu in colander and refrigerate, covered for about 3-4 hours-up to overnight. 3. In a bowl, add the broth, soy sauce, lemon zest, sugar and cornstarch and beat till well combined. 4. In a skillet, heat 1 tbsp of the oil on medium heat and cook the eggplant and water for about 8 minutes, stirring occasionally. 5. Transfer the eggplant in a bowl and with a piece of the foil, cover to keep warm. 6. In the same skillet, heat 1 tbsp of the oil on high heat and stir fry the tofu and mushrooms for about 5 minutes. 7. Add garlic and 1/2 of the green onions and stir fry for about 1 minute. 8. Add the bok choy and stir fry till the vegetables start to lightly brown. 9. Add broth and eggplant and bring to a boil. Reduce the heat and simmer for about 2-3 minutes. Stir in the mango and remove from the heat. 10. Serve with a topping of the sesame oil and remaining green onions. Eggplant Stir Fry

63

VEGETARIAN

Sweet and Sour Stir Fry

Prep Time: 10 mins Total Time: 25 mins Servings per Recipe: 2 Calories 377 kcal Carbohydrates 35.3 g Cholesterol 24.2 g Fat < 1 mg Protein 3.6 g Sodium 3.6 g

Ingredients 1 (3.5 ounce) package ramen noodles (such as Nissin® Top Ramen) 3 tbsps olive oil 1 slice firm tofu, cubed 1/2 green bell pepper, chopped

1/4 small onion, chopped 1/3 cup plum sauce 1/3 cup sweet and sour sauce

Directions 1. 2. 3. 4. 5. 6. 7. 8. 9.

64

Get a pan. Add water and salt. Heat until boiling. Use the boiling water to cook your ramen noodles for three mins. Get a wok, or skillet with medium heat get your olive oil hot. Fry tofu, onions and pepper for 6 mins. The tofu should be on one side of the pan, the onions on another side. Combine the ramen with the tofu and peppers. Mix in sweet and sour sauce and plum sauce. Continue stir frying for three to five mins. Let cool and enjoy.

Vegetarian Sweet and Sour Stir Fry

Authentic

Saag(Tasty Indian Spiced Mustard Greens and Spinach)

Prep Time: 30 mins Total Time: 50 mins Servings per Recipe: 6 Calories 182 kcal Fat 16.2 g Carbohydrates 7.6g Protein 4.7 g Cholesterol 41 mg Sodium 565 mg

Ingredients 1/2 C. butter 2 tsp cumin seed 1 green chili pepper, seeded and diced 2 cloves garlic, chopped 2 tbsp ground turmeric 1 lb. chopped fresh mustard greens 1 lb. chopped fresh spinach

1 tsp ground cumin 1 tsp ground coriander 1 tsp salt

Directions 1. In a large skillet, melt the butter on medium-high heat and cook and sauté the cumin seed, chili pepper, garlic and turmeric for about 2 minutes. 2. Stir in the chopped mustard greens and spinach a little at a time, adding the stems and thicker leaves. 3. Slowly, add greens and cook till all the greens have been added and all are completely wilted. 4. Stir in the cumin, coriander, and salt. 5. Reduce the heat and simmer for about 10 minutes, adding water as needed to keep the greens moist.

Authentic Saag

65

SPICY

Skillet Broccoli

Prep Time: 15 mins Total Time: 32 mins Servings per Recipe: 4 Calories 164 kcal Fat 12.3 g Carbohydrates 10.2g Protein 3.5 g Cholesterol 0 mg Sodium 1323 mg

Ingredients 3 tbsp vegetable oil 1/2 tsp mustard seed 1 small onion, chopped 1/2 tsp cumin seeds 1 tbsp ginger-garlic paste 1 tsp chili powder 1 tsp ground turmeric

1 head broccoli, chopped 2 tsp water 2 tsp salt 3 tbsp gram flour (garbanzo bean flour) 1 tsp vegetable oil

Directions 1. In a skillet, heat 3 tbsp of the oil on medium heat and sauté the mustard seeds for about 1-2 minutes. 2. Add the onion and cumin seeds and sauté for about 5-10 minutes. 3. Add the ginger-garlic paste, chili powder and turmeric and sauté for about 1-2 minutes. 4. Add the broccoli and cook for about 8-10 minutes. 5. Stir in the water and salt and cook for about 1 minute. 6. Add the gram flour and cook, stirring continuously for about 5-8 minutes. 7. Drizzle 1 tsp of the oil over junka and serve.

66

Spicy Skillet Broccoli

Mumbai

Breakfast Stir Fry

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 2 Calories 377 kcal Fat 35.5 g Carbohydrates 4g Protein 12.3 g Cholesterol 286 mg Sodium 203 mg

Ingredients 1 tsp oil, or as needed 2 medium eggs 1/2 C. heavy whipping cream 1/4 clove garlic, minced 1/4 C. shredded Cheddar cheese, or more to taste

2 tsp curry powder 1 tsp ground cumin (optional)

Directions 1. 2. 3. 4.

In a skillet, heat the oil on medium-high heat. In a bowl, add the eggs and cream and beat well. Add the garlic, Cheddar cheese, curry powder and cumin and stir to combine. Add the egg mixture in the hot oil and cook, stirring for about 5 minutes.

Mumbai Breakfast Stir Fry

67

VEGETARIAN

Mango Curry Indian Style

Prep Time: 25 mins Total Time: 45 mins Servings per Recipe: 4 Calories 323 kcal Fat 21.6 g Carbohydrates 19.1g Protein 17.7 g Cholesterol 0 mg Sodium 175 mg

Ingredients 1 tbsp sesame oil 5 cloves garlic, minced 1 tbsp minced ginger 1 firm mango, peeled and sliced 3 tbsp yellow curry powder

2 tbsp chopped cilantro 1 (14 oz.) can light coconut milk 1 (14 oz.) package extra firm tofu, cubed 1/4 tsp salt and pepper to taste

Directions 1. In a large skillet, heat the oil on medium-high heat and sauté the ginger and garlic for about 1-2 minutes. 2. Add the mango and cook for about 1 minute. 3. Stir in the cilantro and curry powder and cook for about 1 minute. 4. Stir in the coconut milk and bring to a simmer. 5. Stir in the tofu, salt and black pepper and simmer, stirring occasionally for about 5 minutes.

68

Vegetarian Mango Curry Indian Style

Creamy

Mushroom Skillet

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 6 Calories 329 Fat 17.6g Cholesterol 61mg Sodium 338mg Carbohydrates 13.6g Protein 7.7g

Ingredients 1 (16 oz.) package frozen green peas, thawed ½ C. red onion, chopped 1 C. heavy whipping cream Drop of Worcestershire sauce Pinch of monosodium glutamate

Pinch of salt and freshly ground black pepper 1 (14 oz.) package fresh mushrooms, sliced 2 tsp cooking sherry

Directions 1. 2. 3. 4. 5. 6. 7.

Heat a large nonstick skillet on medium-high heat. Meanwhile in a pan of boiling water, add peas and cook for about 5-7 mins. Drain well. Add onion in the skillet and cook for about 5-7 mins. Stir in cream and cook for about 5 mins. Stir in Worcestershire sauce, monosodium glutamate, salt and black pepper. Now, stir in mushrooms, peas and sherry and gently, stir to coat with the mixture. Serve hot.

Creamy Mushroom Skillet

69

STIR-FRY

Buttery Bananas

Prep Time: 10 mins Total Time: 15 mins Servings per Recipe: 6 Calories 169 kcal Fat 6g Carbohydrates 30.5g Protein 0.7 g Cholesterol 15 mg Sodium 42 mg

Ingredients 3 firm bananas, halved lengthwise 1/2 cup white sugar 1 1/4 teaspoons ground cinnamon

3 tablespoons butter

Directions 1. 2. 3. 4. 5. 6.

72

Slice your banana into two pieces, then cut each half into 4 additional pieces. Get a bowl combine: cinnamon and sugar. Get your butter hot in a frying pan then layer in the banana and fry them for 7 mins. Flip the bananas half way. When serving the bananas coat them with some of the sugar mix. Enjoy

Stir-Fry Buttery Bananas

Tofu

Stir Fry II

Prep Time: 25 mins Total Time: 1 hr Servings per Recipe: 2 Calories 115.2 g Carbohydrates 834 kcal Cholesterol 0 mg Fat 31.3 g Protein 25.4 g Sodium 1708 mg

Ingredients 1/3 cup lite soy sauce 1 tbsp Thai garlic chili paste 2 cloves garlic, diced 2 tsps cayenne pepper 1 1/2 tsps diced fresh ginger 1/2 (16 ounce) package linguine-style rice noodles 3 tbsps olive oil

1 (12 ounce) package extra-firm tofu, cut into 1/2-inch cubes 3 green onions, minced 1 cup snow peas 1/2 green bell pepper, sliced 1/2 red bell pepper, sliced

Directions 1. Get a bowl combine the following: ginger, soy sauce, cayenne pepper, garlic chili paste, and garlic. 2. Get another bowl and fill it with hot water put your noodles in this water let it sit covered for 10 mins until soft. After 10 mins drain them. 3. Grab your frying pan and with medium heat get oil hot. 4. Stir fry tofu cubes until golden (6 mins). Combine green onion and fry for another 2 mins. 5. Now put one half of the wet mixture over the tofu get it simmering for 5 mins. 6. Mix in green bell pepper, snow peas, and red bell pepper and stir fry until veggies are soft. 5 mins. 7. Add the other half of the wet mixture and cook until the mixture is very thick and your veggies are tender but not too soft. About 5 mins. 8. Mix in your noodles and get everything evenly coated. Stir frying for 3 to 5 mins. 9. Let the contents cool. 10. Enjoy. Tofu Stir Fry II

73

MEDITERRANEAN

Stir-Fry

Prep Time: 15 mins Total Time: 45 mins Servings per Recipe: 4 Calories 167 kcal Fat 7.7 g Carbohydrates 21.2g Protein 4.6 g Cholesterol 0 mg Sodium 216 mg

Ingredients 2 tbsps olive oil 1 tbsp diced fresh oregano 1 tbsp diced fresh basil 1 clove garlic, crushed ground black pepper to taste 1 (15 oz.) can garbanzo beans, drained and rinsed

1 large zucchini, halved and sliced 1/2 C. sliced mushrooms 1 tbsp diced fresh cilantro 1 tomato, diced

Directions 1. 2. 3. 4. 5. 6.

74

Fry the following for 10 mins in oil: pepper, oregano, zucchini, basil, garbanzos, and garlic. Now add in the cilantro and the mushrooms. Cook everything until they are soft. Now add in the tomatoes and place a lid on the pan. Cook the mix for 2 more mins then serve. Enjoy.

Mediterranean Stir-Fry

ENJOY THE RECIPES?

KEEP ON COOKING

WITH 6 MORE FREE COOKBOOKS!

Visit our website and simply enter your email address to join the club and receive your 6 cookbooks. http://booksumo.com/magnet https://www.instagram.com/booksumopress/ https://www.facebook.com/booksumo/