A simple and healthy stir-fry recipe made with brown rice that is perfect for midweek dinners.
It’s Tuesday night and I need something quick and healthy to eat. I want a dish packed full of vegetables and whole grains. Enter the brown rice-stir fry 🙌
This brown rice stir-fry is
- and colourful!
One of the nice things about using brown rice in a stir-fry is the nutty flavour it brings to the dish. As well as this, brown rice is a nutrient-dense food that’s high in fibre and gluten-free. Brown rice full of magnesium, phosphorus, selenium, thiamin, niacin, vitamin B6 and manganese. According to the Whole Grains Council, “Just one cup of cooked brown rice provides 88% of your daily need for manganese, a mineral that helps us digest fats and get the most from the proteins and carbohydrates we eat.”
“Just one cup of cooked brown rice provides 88% of your daily need for manganese, a mineral that helps us digest fats and get the most from the proteins and carbohydrates we eat.”Whole Grains Council
Dishes like this stir-fry are so easy to personalise. Feel free to mix and match the vegetables to your taste. Replace some of my suggestions with your own favourites and play with the amounts so that’s its just right for you. Have fun with it. Focus on getting lots of colour from the vegetables into this dish and you will be onto a winner. It’s really that simple.
If you like this brown rice stir-fry you might also fancy trying my Teriyaki Vegetable Noodles.
Let me know what you think in the comments.
Have a great week people!
Easy Brown Rice Stir Fry
A super simple and healthy vegetarian stir fry made with brown rice. Perfect for midweek meals. Vegan and gluten free.
- 1 cup brown rice
- 100 g baby corn
- 100 g brocolli
- 1 red bell pepper
- 1/2 courgette
- 1/2 finely chopped thai chilli
- 1/4 chopped red cabbage
- 5 cloves finely chopped garlic
- 1cm piece of minced ginger
- 2 tbsp olive oil
- 1 tbsp sesame oil
- 4 tbsp tamari (or soy sauce if gluten is not a problem for you)
- 1 tbsp sesame seeds
- 1 tbsp lemon juice
Cook the brown rice
Chop all the vegetables to your preferred sizes and boil (not including the chilli) for 2 minutes. Drain and set aside
Heat both oils in a wok or frying pan and add the garlic and ginger. Cook for about a minute until they turn golden and fragrant in the oil.
Add the rice and chilli to the pan and stir well. Cook for 2 minutes before adding all the vegetables, lemon juice and sesame seeds. Cook for a further 2 minutes, stirring so all the flavours are incorporated. Season with salt and pepper to taste.
Serve and enjoy!