Rabu, 05 September 2018

Healthy Homemade Oil Free Quinoa (not) Fried Rice with Peanut Stir Fry Sauce

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Healthy Homemade Oil Free Quinoa (not) Fried Rice with Homemade Peanut Stir Fry Sauce.

Ingredients:


  • 2 to 3 cups of cooked quinoa (learn how to make the best quinoa here)
  • 3 carrots, chopped (190g)
  • 1 stalk of broccoli (166g)
  • 1 red bell pepper, sliced (105g)
  • 1 zucchinni, cubed (150g)
  • 1/2 of a red onion, chopped (90g)
  • 2 garlic cloves, minced (7g)
  • 1/2 cup of vegetable broth for sauteing (120g)
  • 1/2 teaspoon of garlic powder
  • 1/2 teaspoon of onion powder
  • dash of salt and pepper

For oil free stir fry sauce:

  • 1/4 cup of vegetable broth (60g) (or water works too but veg broth is more flavorful)
  • 2 tablespoons of soy sauce, tamari sauce, or coconut aminos (22g) (read labels to ensure gluten free if necessary)
  • 1 tablespoon agave (or maple syrup) (16g)
  • 1 tablespoon of peanut butter (24g)
  • 1-2 garlic cloves, minced (7g)

Instructions:


  1. If you don’t already have cooked quinoa ready, start with that. You can see this post where I break down how to make fluffy quinoa and there’s a video, too! (one cup dry quinoa + 1.25 cups of water = will yield around 2 cups cooked).
  2. Sautee the veggies – in a medium saucepan (preferrably non stick), add all chopped veggies. I like to sautee the harder veggies first (carrots, broccoli, red bell pepper), and then I add the softer veggies (zucchinni, garlic, onion). Saute using 1/4 cup of veg broth (and add more as needed). Add powdered spices at this time and saute until veggies are soft and tender. Usually takes around 10 to 15 minutes.
  3. Get full recipe==>>sproutingzen.com