Veggie and Protein "Stir-Fry!"



Eating healthy is a goal for many of us at this time of year. Having delicious, easy-to-prepare recipes on hand for serving nutritious meals, is a “must have” on my list.



This basic recipe makes a great foundation for a lower-fat, “stir-fry” style dish. Simply add your favorite veggies and plant-based protein source to this delightful dish, for a satisfying main meal, any night of the week. This is a good one, folks!



Veggie and Protein “Stir-Fry”

Make 3 to 4 Servings


1 large sweet onion, sliced

¼ cup filtered or spring water, plus more as needed

1 1/4 teaspoons reduced-sodium tamari

2 teaspoons extra-virgin olive oil (see note)

1 1/2 teaspoons all purpose seasoning

1/8 to 1/4 teaspoon crushed red pepper (to taste)

8 ounces cremini or white button mushrooms, sliced

1/4 teaspoon garlic powder

3 large yellow, orange, or red sweet peppers, sliced

1 1/2 teaspoons dried parsley or 1 1/2 tablespoons chopped fresh parsley

8 ounces of vegan “Chicken-style” seitan strips, or plant-based protein of your choice (see note)



Put the onion, 1/4 cup water, 1 teaspoon tamari, 1 teaspoon olive oil, all-purpose seasoning, and crushed red pepper in a large sauté pan. Cover, and cook over medium heat, stirring occasionally, for 5 minutes. Add the mushrooms, 1/4 teaspoon tamari, and garlic powder.


Decrease the heat to medium-low, cover, and cook, stirring occasionally, for 5 to 7 minutes. Add a bit more water, if needed, if the mixture becomes dry. Add the sweet pepper, 1 teaspoon olive oil, parsley, and the seitan strips (or plant-based protein of your choice, see note below for suggestions). Add a bit more water, if the mixture becomes dry. Cover, and cook, stirring occasionally, for 5 to 7 minutes, or until the peppers are cooked and the seitan strips are heated through. Serve with quinoa, whole grain pasta, or brown rice.



Chef’s note: If you prefer to make this an oil-free dish, you may omit the oil, and add an additional 2 to 3 tablespoons of water. As the “stir –fry” cooks, add a bit more water, as needed, if the pan becomes dry.


Chef’s note: Many varieties of plant-based protein work well in this dish. You may use any meat analog such as plain seitan, vegan hot dogs, or vegan sausages that you like, or you can use garbanzo beans, white beans, black beans, drained and cubed extra-firm regular tofu, or cubed tempeh.