Vegetable Stir Fry with Forbidden Rice

One of the best ways to move to a plant-powered diet is to focus on dishes that showcase vegetables, such as this stir-fry, which includes a mix of traditional Chinese plant foods—bamboo shoots, water chestnuts, baby corn, carrots, Chinese cabbage, and bean sprouts. Just add tofu, tempeh, or seitan for a punch of plant protein. You can make this recipe even easier by using a frozen stir fry vegetables blend. Loaded with flavor and texture, the colors of this completely plant-based (vegan), gluten-free Vegetable Stir-Fry with Forbidden Rice really pop when juxtaposed with jet-black forbidden rice—considered so precious that it was reserved for Chinese emperors. Though I am very fond of Chinese food traditions and enjoy them in local restaurants in my community, I am not a true expert of these foodways. I encourage you to check out the work of my colleague Sherene Chou, MS, RD, who is an expert in Chinese food traditions.

What is forbidden rice?

Forbidden rice (from the Oryza sativa L. species) is a type of black or purple heirloom rice that has been part of traditional diets for millennia. It originated from China, and was considered to be imperial rice—or the king’s rice—meant to provide good health and longevity. Now it is more available, so we can all enjoy it. Forbidden rice benefits include a higher source of protein and antioxidant compounds, compared to white or brown rice.

How to cook forbidden rice? It’s simple! Just combine 1 cup with 2 1/2 cups water, bring to a boil, cover, reduce to a simmer, and cook for 30-40 minutes until liquid is absorbed.

Vegetable Stir Fry with Forbidden Rice

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(6 votes, average: 5.00 out of 5)
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5 from 6 reviews

• Author: The Plant-Powered Dietitian
• Total Time: 40 minutes
• Yield: 8 servings 1x
• Diet: Vegan

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Description

This easy, nutritious Vegetable Stir Fry with Forbidden Rice recipe is vegan, gluten-free, and it’s packed with flavor and color. Add tofu or tempeh to make it a meal.

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Ingredients

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• 1 1/2 cups (360 ml) forbidden rice (black or purple rice)
• 3 3/4 cups (925 ml) water
• 1 tablespoon (15 ml) sesame oil
• 1 medium carrot, sliced*
• 1 medium onion, coarsely sliced
• 3 medium garlic cloves, minced
• 1 1/2 teaspoons (8 ml) minced fresh ginger
• 1 tablespoon (15 ml) sesame seeds (black or beige)
• 1 medium green bell pepper, coarsely sliced
• 1 (15-ounce or 443 ml) can baby corn, drained
• 1 (8-ounce or 237 ml) can water chestnuts, drained
• 1 (8-ounce or 237 ml) can bamboo shoots, drained
• 3 cups (720 ml) sliced Chinese (Napa) cabbage
• 1 cup (240 ml) sliced mushrooms
• 1 cup (240 ml) fresh bean sprouts
• ¼ cup (60 ml) chopped fresh cilantro
• 3 tablespoons (45 ml) reduced sodium soy sauce, gluten-free
• ½ teaspoon (5 ml) rice vinegar
• 1 tablespoon (15 ml) agave nectar
• ¼ cup (60 ml) reduced sodium vegetable broth
• 1 tablespoon (15 ml) cornstarch
• ½ cup coarsely chopped cashews

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Instructions

1. Place the rice and water in a small pot, cover, and simmer over medium-low heat for about 30-40 minutes, until tender, with water absorbed. Drain any remaining water left in pot, if necessary.
2. Meanwhile, heat the sesame oil in a large sauté pan or wok over medium heat.
3. Add the carrot and onion and sauté for 3 minutes.
4. Add the garlic, ginger, and sesame seeds and sauté for an additional 5 minutes.
5. Add the bell pepper, corn, water chestnuts, and bamboo shoots and sauté for an additional 3 minutes.
6. Add the cabbage, mushrooms, sprouts, and cilantro and sauté for an additional 3 minutes.
7. Mix the soy sauce, vinegar, agave, broth, and cornstarch in a small dish until smooth. Add to the pan with the vegetables and continue to sauté for about 3 minutes, until the sauce has thickened and the vegetables are crisp-tender. Garnish the stir-fry with the green onions and cashews and serve with the rice.

Notes

*A food processor may come in handy for slicing the fresh vegetables in this recipe.

Add 12 ounces of sliced extra firm tofu (pressed for best results) with cabbage.

Recipe from Plant-Powered for Life: Eat Your Way to Lasting Health with 52 Simple Steps and 125 Delicious Recipes

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Category: Entree
• Cuisine: Asian, American

Nutrition

• Serving Size: 1 serving
• Calories: 272
• Sugar: 9 g
• Sodium: 279 mg
• Fat: 9 g
• Saturated Fat: 2 g
• Carbohydrates: 44 g
• Fiber: 6 g
• Protein: 10 g

For more delicious plant-based skillet recipes, check out the following: 

Bitter Melon Tofu Stir-Fry
Snow Pea Seitan Stir-Fry with Brown Rice
Thai Tempeh Noodle Skillet
Rustic Vegan Corn Potato Sausage Skillet
Vegan Stir Fry with Chinese Long Beans and Tofu
Ginger Lotus Root Stir-Fry with Red Rice