Fresh Food Box Recipe: Brown Rice Vegetable Stir Fry

Virtual Session Details:

Health Promotion is inviting you to a scheduled Zoom meeting.

Topic: October 28th Healthy Cooking Session

Time: Oct 28, 2021 05:00 PM America/Toronto

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https://queensu.zoom.us/j/96798965253?pwd=UFZveXJ1RXM2KzM5dlRJbXVBa0IxQT09

Meeting ID: 967 9896 5253

Passcode: 772868

Recipe:

Prep Time: 10 minutes

Cook Time: 50 minute

Servings: 2-4

Ingredients:

• 2 cup brown rice

• 1 cup cabbage, chopped

• 1 head of broccoli, chopped

• 1 bell pepper, sliced

• 1 small zucchini, chopped

• 1 can of chickpeas

• 4 cloves of garlic, minced

• 1/4 tsp of cayenne pepper (1 Tablespoon is provided, please measure out before using in recipe. The more you add, the more spicy it will be)

• 4 tbsp of soy sauce

• 1 TBSP oil (olive or vegetable)

Instructions:

1. Cook the rice: Pour 2 cup rice and 4 cups water into a saucepan. Bring to a boil. Once boiling, stir rice, cover with a lid and reduce heat to low. Simmer for 45 minutes. Let stand, covered, for 5 mins.
   

2. Pour some water in a frying pan or wok and bring to boil. Then add the vegetables (make sure they are covered in water) and cook for 1-2 minutes over high heat. Drain the vegetables and set aside.
   

3. Heat 1 tbsp oil (olive or vegetable) in the frying pan and add chopped garlic & cayenne pepper. Cook over high heat for 1 minute, stirring occasionally.
   

4. Open 1 can of chickpeas and drain them. Add chickpeas to the pan as desired and stir. Add the vegetables, rice and soy sauce. Cook for 1-2 more minutes.
   

5. Enjoy!
   

6. Store the brown rice stir-fry in a sealed container in the fridge for up to 5 days.

Notes:

This recipe is just a recommendation and can be adjusted to your preferences. Feel free to add more vegetables, chicken, beef, tofu, or spices to the stir fry!