Veggie Stir Fry Recipe

Cook wild rice

Rinse 1 cup wild rice blend under cold water. In a medium saucepan bring 4 cups water and 1 tsp salt to a boil. Add rice, reduce heat to low, cover and simmer 35–45 minutes until grains are tender and liquid is absorbed. Fluff with a fork and set aside 2 cups cooked rice (keep warm).

Prep and roast cauliflower & broccoli

Preheat oven to 425°F (220°C). On a rimmed baking sheet toss cauliflower and broccoli florets with 1 tbs olive oil, 1.5 tsp salt and 1/2 tsp black pepper. Spread in a single layer and roast 18–22 minutes, turning once halfway, until edges are browned and tender.

Roast mushrooms & peppers

On a separate sheet or the same sheet with space, toss mushrooms and sliced tri-color peppers with remaining 1 tbs olive oil, 1.5 tsp salt and remaining 1/2 tsp black pepper. Roast 12–16 minutes until peppers are tender and mushrooms have released liquid and browned. Remove all roasted vegetables to a bowl and keep warm.

Caramelize onions

While vegetables roast, heat 1 tbs butter or olive oil in a large skillet over medium-low. Add thinly sliced onion and 1 tsp salt. Cook slowly, stirring every 4–5 minutes, about 20–25 minutes until deeply golden and soft. Stir in 1 tsp brown sugar or maple syrup in the last 2 minutes to help caramelization. Remove onions to a bowl.

Warm sun-dried tomatoes

In the same skillet over low heat briefly warm the drained, sliced sun-dried tomatoes for 1 minute to release flavor, then add to the caramelized onions.

Prepare stir-fry sauce

In a small bowl whisk together 3 tbs soy sauce, 1 tbs rice vinegar, 1 tsp sesame oil, minced garlic, grated ginger, 1 tsp cornstarch and 1 tbs water until smooth. Set aside.

Optional: cook protein

If using protein, pat it dry. For tofu (pressed and cubed) or tempeh, heat 1 tbs neutral oil in a large nonstick skillet or wok over medium-high and brown on all sides 6–8 minutes. For chicken (cut into bite-size pieces) or shrimp, cook until no longer pink, 4–6 minutes. Season lightly with salt. Remove protein and set aside.

Stir-fry vegetables together

Using the same large skillet or wok, add 1 tbs neutral oil and heat over medium-high. Add mushrooms, peppers, roasted cauliflower and broccoli and toss 1–2 minutes to reheat and combine. Add caramelized onions and sun-dried tomatoes and stir to combine.

Add sauce and finish

Pour prepared sauce over the vegetables, stirring constantly. Cook 1–2 minutes until sauce thickens and becomes glossy. If using protein, return it to the pan and toss to coat and heat through another 1–2 minutes.

Make balsamic glaze

In a small saucepan combine 3 tbs balsamic vinegar and 1 tbs brown sugar. Bring to a gentle simmer over medium-low and reduce until syrupy, about 6–8 minutes. Remove from heat and whisk in 1/2 tbs butter if using to add shine. Taste and adjust sweetness or acidity.

Finish dish

Taste the vegetable mixture for seasoning and adjust with a pinch of salt or more soy sauce if needed. Spoon the warm wild rice into bowls, top with the veggie stir-fry mixture, drizzle 1–2 tbs caramelized balsamic glaze over each portion, and sprinkle with chopped parsley or cilantro and toasted sesame seeds. Serve with lemon or lime wedges on the side.