Lazy Weeknight Stir-fry (Mason jar sauce, oil-free, vegan)

Written by on in Beans, legumes & grains, Meal Prep, Recipes, Sauces and Dressings, Vegetables
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Hey babes!

So, this is a bit of an honest but hopefully relatable confession: there are plenty of nights I fix a different meal for my picky kids than myself. I know, no one should be a short order cook, blah blah blah. But, sorry, sometimes my kids just want some veggie dogs or pasta, and I want some stir-fried vegetables.

I know everyone likes to imagine that recipe creators are the musicians of the culinary world, always coming up with new exciting tunes. But, at least for me, I have a tendency toward laziness. I learned from the US Air Force, why work Harder when you can work Smarter. When I’m too busy or exhausted for wild creativity, I tend to rely on the basics. And for me, that means stir-fry.

I don’t know what everyone’s options are, being a mere mortal, but living in Northern Texas, I go Sam’s for a lot my bulk needs. That means I can pair a bag of stir-fry vegetable mix with a handful of soy curls, add some grains, and call it a day. With a little help from my saucy friends, of course.

For the Love of Vegetables

My lazy weeknight choice includes a mix of broccoli, sugar snap peas, carrots, red peppers, water chestnuts, baby corn, and mushrooms. Weirdly I think I have all of those ingredients between my freezer, pantry, and fridge, but sometimes a girl is not feeling all the added work. The major component of this mix of course, is the broccoli, and not without reason.

Cruciferous vegetables are renowned in the vegetable world, to the extent that Dr. Greger puts them within their own category for his Daily Dozen. Broccoli specifically is high in fiber (and we all know how much I love fiber) and protect against DNA damage which can fight against cancer and the aging process, on top of being extremely low in calories and almost totally void of fat. Additionally, one cup will max out your daily dose of Vitamins C and K, and give you a decent dose of A, Folate, Potassium, and Phosphorus. Additionally, broccoli contains the antioxidants lutein and zeaxanthin, which help prevent oxidative stress, including particular damage on the eyes.

But really, the core of this recipe is the sauce. You can add whatever you want to your pan, as long as you top it off with this tasty mason jar sauce. Broccoli and tempeh? Sure! Green beans and tofu? Why not! All your wilted veggies in the crisper drawer and some seitan? Go for it! The sauce is the jewel of this crown. I could go into all the health benefits of ginger, garlic, red pepper, and apple cider vinegar, but I’ve discussed them before and I’m sure you’re in a hurry. So I’ll save you the details and get to the good stuff. Let me know what you think and how you use this delicious sauce.

Lazy Weeknight Stir-fry (Mason jar sauce, oil-free, vegan)
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Lazy Weeknight Stir-fry (Mason jar sauce, oil-free, vegan)

Recipe by MonicaDifficulty: Easy
Servings

3

servings
Prep time

10

minutes
Cooking time

15

minutes

Ingredients

  • Sauce Mix

  • 2 1/2 tbsp cornstarch

  • 2 tbsp turbinado sugar (or safe sugar substitute)

  • 1 tsp ginger, diced

  • 2-3 cloves garlic, diced

  • 1/2 c low sodium soy sauce

  • 1/4 c unrefined ACV

  • 1/2 c water

  • 1 1/2 c vegetable broth

  • 1 tsp crushed red pepper

  • Stir Fry

  • 1 cup soy curls soaked in 1 1/2 cup veggie broth for 20 minutes

  • 12-16 ounces frozen stir-fry vegetables

  • Brown rice, quinoa, or cauliflower rice for serving

  • Optional: sliced green onions or sesame seeds for serving

Directions