Category Archives: Stir Fry

Caramelized Sweet Potato Sage Pasta Salad

This is a rich amd savory vegan dish that could serve a side or a hearty centerpiece. The caramelization of onions, mushrooms, rosemary and sage in vegan butter gives this dish a richness of depth that sings of holiday festivity. Some sweet potato and green beans give it more thanksgiving reminiscence, and a bright citrus vinaigrette brings out the fall flavors via compliment! For those who want the umami of the season without the meat, this is for you. 

You need:

6oz whole heat penne pasta, al dente 

3 small sweet potatoes, peeled and chopped

1 red onion chopped

3 cloves garlic minced

Handful fresh sage

2tbs minced fresh rosemary 

Salt

Vegan butter

8oz mushrooms sliced

8oz green beans, blanched and cut

1 cup cooked garbanzo beans
For the dressing:

1 small mandarin or orange

Juice of 1 lemon

2tbs tahini

1tsp apple cider vinegar

1/2 tsp dried ginger
Blend dressing ingredient on high until creamy and frothy. I only ended up using less than half on this dish and saved the rest for use on other salads!

 Combine pasta, green beans, and chick peas with desired amount of dressing  in a large bowl. Set aside in the fridge.

Heat 2 tbs vegan butter over medium and then sauté onion and sweet potatoes on low until the onions start to become translucent. Add salt to taste, mushrooms, sage and rosemary until onions and sweet potatoes begin to caramelize. Then let cool.

Lastly add your sauté mixture to your bowl and toss all ingredients together well.

Garnish with cranberries, and enjoy!

Savory Tempeh with Sweet Potato and Zuccini Noodles!

Both a feast to the eyes and the tastebuds! I enjoy the bumpy and dense texture of tempeh, lightly fermented soybeans pressed into a cube shape. Works well for stir fry and when you feel super hungry and need something to really sink you teeth into! To save time and add some crunch, I baked my tempeh first before adding to the stir fry. This recipe requires very few ingredients but they are very colorful ones. Add spices to taste! I love the vibrant colors and array of textures in this recipe!

 

You need:

1 Red bell pepper, chopped

1 Package tempeh, cut into large cubes

1 Zuccini spiralized

1 Sweet potato spiralized

Fresh garlic, 3-4 clove minced

Salt ¼ tsp

Pepper ¼ tsp

Oregano ½ tsp

Basil ½ tsp

Crushed red pepper ¼ tsp

Ginger ¼ tsp

Nutmeg ¼ tsp
Simply cut tempeh into cubes, I made mine about 1 x 2 inch cubes.

Bake in preheated oven at 375F for 10minutes.

Meanwhile spiralize your zucchini/sweet potato. If you don’t have a spiralizer, I recommend you get one, it is about $20 on Amazon and lets you make noodles out of veggies, awesome. Alternatively, you could either grate or julienne the potato/zucchini.

Heat pan to medium high heat, using non-stick pan or some non-stick spray. Saute garlic, tempeh, and sweet potato noodles for about 5 minutes. Next add your zucchini noodles, red bell pepper, sautéing another 5 minutes or so, or until your noodles reach desired tenderness. I like them somewhat soft but not soggy. Lastly mix in your spices and stir until well incorporated and fragrant. Serve immediately and enjoy!

Golden Sautéed Chicken

You could always do this same thing but with Tempeh/Tofu, it is so super easy!! Because with these you put in the work on the front end cutting the chicken up into nice stir fryable pieces, these cook up quickly and turned out nice and juicy! I used a rather eclectic blend of seasoning that turned out very tasty!

I used:

1.24 lbs chicken breast tenders, cut into 1 in chunks
Coconut oil spray

Salt, 1/4 tsp

Pepper, 1/4tsp

Crushed red pepper, 1/8 tsp

Garlic powder/onion powder, 1 tsp

Dill, 1 tsp

Basil/oregano, 1/2 tsp

Turmeric, 1 tsp

Ginger powder, 1/2 tsp
Literally all I did was put the chicken chunks in a large bowl then add all the spices above. Garlic powder, turmeric, and dill were the heaviest in amounts, and then tossed it all well to ensure even coating. Then I sprayed a cast iron skillet with coconut oil and heated to medium and cooked the chicken about 3 to 4 minutes on each side until no longer pink. FLatter pieces of chicken will cook up more quickly, so just keep an eye on those, letting plumper pieces cook longer. That is it!! Makes easy meal prep for the week! Serve with veggies of choice or I recommend serving over some sweet potato noodles and sautéed veggies!  
   
    
    
    
    
 

Chicken and/or Tempeh Adobo

Ok I did not get great pics of this, but I have made it a few times! Based on a classic Filipino dish and modified for a meat free option. I mixed chicken and tempeh for ease of prep (since I live with a try carnivore), but you could easily do one or the other depending on your preference. 
You need:

Around 2.5 lbs protein source, I used 2 lbs chicken drumsticks and 8oz tempeh

6T soy sauce

5 cloves garlic, smashed

1/8 cup oil for browning the protein

1T sweetener (I used Xyla natural sweetener)

1/4c apple cider vinegar

2 bay leaves

1t peppercorn

1c water
Place the chicken/ tempeh in a large ziploc bag along with the soy sauce and garlic and marinate in the fridge for at around an hour; sometimes I do a mere 20minutes, still good!

Put a skillet on migh medium heat, add the oil and half of your protein. Brown on each side for about 3-4 minutes and set onto a plate while cooking the second half of your protein(s) of choice. Once the second batch is complete, put all ingredients (including protein) into an instantpot, crockpot, or pressure cooker. Under pressure it only needs 15min of cook time for everything to get tender and juicy. In a crock pot, I would put on high for a couple hours, since the chicken is partially cooked with the frying. Alternatively, you could do this on the stovetop and just simmer simmer until the textures are to your liking (potatoes being the longest to cook), of course ensuring the chicken is well cooked if you go with chicken (160F via meat thermometer). Much less risk with just tempeh 🙂  Either way, serve with rice and enjoy!

   
    
    
    
    
 

Vegan GF Pad Thai 

Mmmm yeah, peanut sauce, right? That creamy spicy mix. That with a mix off veggies and some pan fried tofu, and I could eat this for every single meal, and I have 🙂 spaghetti squash for noodles ensures this is both gluten free, and a great source of vitamins and healthy carbs only. Doesn’t get much better, in my opinion!
Ingredients:
-1 medium spagetti squash, (steamed via microwave 10 min or oven roasted whole x45 minutes at 350)

-1/2 container extra firm tofu (8oz), pressed to remove water 

-1/2 yellow onion sliced

-4 cloves garlic, minced

-1 large carrot sliced

-6 large mushrooms sliced

– about a handful of chopped broccoli

-1/2 red bell pepper, sliced
For garnish:

-1 large handful cilantro

-3 chopped green onions

-1/2 lime

-1/4 avocado sliced
For the sauce:

-1/2 cu PB

-2 TBS honey 

-1 tsp sesame oil

-1tsp vinegar (apple cider)

-1tsp olive oil

-1 tsp soy sauce

-1/2 cup water as needed to thin

-1.5 tsp ginger

-generous shake crushed red pepper
1. Steam/roast that spagetti squash, cut in half, scoop out seeds, scoop out spagetti flesh and let cool

2. Slice tofu into thin (1/4 in) squares and press water out of tofu.

3. Spray pan with coconut oil and pan fry the tofu on medium heat until just browned, set aside on paper towel to cool.

4. Saute all non-garnish veggies in sesame oil until tender crisp, set aside.

5. Toss spagetti squashe with veggies and tofu.

7. Prep garnishes

8. Make sauce combining all sauce ingredients in the warm skillet, adding water as needed to thin.

9. Then pour sauce over your bowl of goodies and toss well!

10. Garnish with the items listed above, you could also add crushed peanuts and additional crushed red pepper if you wish.

Also pictured are some turkey meatballs I made and simmered in the same peanut sauce, for my big meat eater 😉

Enjoy!!!
   
    
    
    
    
    
    
    
    
    
    
    
 

Creamy Peanut Tofu Bowl

Easy, healthy comfort food.  This is what I love. I took some classics but simplified it down to bare minimum ingredients and steamed some of my veggies for increased ease and simplicity. How I love real, wholesome foods. This one made some great leftoves for work lunch tomorrow 🙂
You need:

6 oz mushrooms, halved

1/2 package extra firm tofu, pressed and cubed

1.5 tbs peanut butter

1/4 tsp crushed red pepper flakes

1 tsp liquid aminos
Saute mushrooms in 1/2 cp water and your liquid aminos/crushed red pepper. Then add peanut butter and another 1/2 cup water, melting peanut butter into sauce. Next add your tofu cubes and stir another few minutes until all is incorporated and tofu is warmed. Sauce will thicken once you turn off the heat.

Serve over black rice/quinoa; I use a rice cooker on the brown rice setting.

Add steamed veggies of choice (I used butternut squash, beets, broccoli).
Top with green onion, cilantro, avocado garnishes.
Enjoy!
   

    
    
    
    
 

Sweet Chili Tofu with Broccoli and Sweet Potatoes

This was a yummy treat like food! I love fried tofu, but rarely eat it, and this cornmeal breaded tofu was a first for me in the kitchen! True you have to use a bit more oil than I typically would to prevent stickage, but in moderation, this was totally worth I it!  I used Trader Joe’s sweet chili sauce for another cheat, but it was so tasty with the fried tofu. It reminds me a lot of the sauce that lumpia is dipped in in Phillipino cuisine. Yum-tactic.

You need:

(Optional but recommended) sweet chili sauce

Peanut butter or pb2

Liquid aminos or soy sauce

Juice of about 1/2 large lemon lemon

Dash to taste of chili flakes

1/2 large sweet potato, sliced

2 cloves garlic, minced

1/2 sweet onion, chopped

1 head broccoli, cut into thin spears

1/2 package extra firm tofu, pressed and cubed

About 1/2 cup cornmeal

Coconut oil (around 2-3tbs)
To make the fried tofu:

Once drained and cubed and pressed, dip in chili sauce  (or similar sticky substitute) then into cornmeal. Next pan fry with a generous amount of coconut oil. Turn and get all sides nice and brown/crispy, then set on paper towel to absorb excess oil. While those are on the side cooling, using leftover oil in pay stir fry all remaining ingredients, until sweet potatoes are easy to cut through and broccoli reaches desired tenderness.  Then serve your crispy tofu over the peanutty veggies, and enjoy!! I had mine with a little white rice for a true treat 😀

   
    
    
    
    
 

Tempeh Tomato Green Bean Sauté!

Crunchy, creamy, and high in protein, this turned out great!  I don’t know that I had ever tried the fermented soybean that is tempeh, but I loved it. It is like a compressed, nuttier, higher protein version of tofu, which I already love in my stir fries.  This is not a far departure from my usual veggie stir fry, but the tomato and tempeh were new twists for me.
You need:

1/2 package organic tempeh cubed

1/2 package green beans washed and cut

1 Roma tomato chopped

1tsp natural peanut butter

3 cloves Garlic minced

About 4 oz sliced Mushroom

2 sliced Zucchini

About a tsp of honey/sugar/xylitol sweetener of choice

1 tsp Dijon Mustard

1 tsp Sesame oil

1/8 cu liquid aminos 

1/4 tsp crushed red pepper 

1/2 cup water
Starting with the sesame oil in a medium heat skillet or frying pan (loving the rod iron skillet that weighs like a million pounds), add in the garlic and temped, sautéing until slightly browned. Add in the other ingredients, saving the peanut putter until veggies are almost cooked to desired tenderness. If you want your veggies softer, add more water and let the water boil and cook off. The peanut butter really thickens the sauce, and you can keep in on the heat a little longer if you need your sauce to thicken even more.  Enjoy alone or over grain of choice!!
   
    
    
 

Sweet Onion, Greens, and Grits

Another South-inspired meal. Was talking to a patient today raised in the South, and all that talk of greens and cornbread got me craving. Well, nothing like some sweet onions sautéed up to make this meal tick. It could also be a side item or you could add in some shrimp or tofu to make it more substantial. I steamed a butternut squash and then added that in to make this more filling!
You need:

1 sweet onion chopped

1 tomato chopped

1 large bunch beet greens chopped

1 bunch kale chopped

Sesame oil 1 tsp

Coconut vinegar 1tbs

1/2 lemon squeezed 

3tbs chopped fresh parsley 

salt and pepper to taste

Grits, cooked to preference (i make in a rice cooker, or follow package instructions)
Sauté onion in the sesame oil for about 5min, until slightly witlted, then add your other ingredients (except parsley and lemon) to the pan, over medium heat. Sauté for another 10min or so, until greens reach your desired texture. Last add parsely and lemon as you turn off the heat. Mix well. Serve over grits and enjoy!!
   
    
    
    
    
 

Buckwheat Bowl 

Yummmy! Buckwheat groats make such a hearty, nutty base for any vegan meal! Contrary to the name, buckweat is not wheat, and is gluten free.  This is a great meal going into fall, roasted root veggies and pumpkins a top the wonderfully textured buckwheat makes a fantastic texture. Pretty simple too. This dish would be good topped with avocado, green onions, seeds of choice.

You need:

-about 4 whole beets, peeled and chopped to roast

-1/2 butternut squash, chopped to roast

-4 small zuccinis (or about 2 larger ones), cut into about 1 in cubes

Spray a roasting pan with coconut or olive oil and toss you the beets and butternut squash in it. Then sprinkle with herbs. I used garlic powder, parsley, salt, pepper. 

Roast 350×45 min, adding the zucchini for the last 20min
Meanwhile, rinse your buckwheat and cook in a rice cooker, brown rice setting works well. For added flavor, substitute the water for broth of choice.

Meanwhile, briefly steam or blanch spinach. I used a little liquid aminos to flavor mine.
Then combine in a bowl, add toppings of choice listed above, and enjoy!! SO good 🙂