Veggie Stir-Fry - The Hearty Vegetable

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Serves 4-6


Use your favorite combinations of vegetables. Just follow the basic principles outlined in the recipe: cook the vegetables that will cook at similar rates at the same time, and don’t overcrowd your wok.

For a delicious alternative, omit tofu and serve the stir-fry topped with a fried egg.


-1 bunch broccoli, cut into 1-2 inch pieces

-2 large carrots, sliced

-1 yellow onion, cut in half “pole to pole” and then sliced into half moon wedges

-1 package extra firm tofu, patted dry and sliced into 1-2 inch triangles

-1 tsp Crushed red pepper flakes (optional)

-3-4 Tbs canola or coconut oil

-Coarse sea salt or table salt

-1 Tbs water

-1 Tbs flax seed (optional)

-1 cup white or brown rice

For the sauce:

-2 Tbs soy sauce

-1 tsp sesame oil (optional)

-2 cloves garlic, minced

-2 stalks green onion, sliced, white and green parts separated (optional)


-Cook the rice according to package directions.

-Coat wok with about 1 ½ Tbs coconut oil and heat over medium high.

-Carefully arrange the tofu triangles in an even layer in the wok using tongs or a large spoon. Sprinkle with a large pinch of salt and the crushed red pepper flakes (if using). Cook until golden brown on one side, about 3-5 minutes.

-Carefully flip the tofu and brown the other side, cooking about 3 minutes more.

-Set tofu aside on a plate lined with paper towel.

-Heat 1 Tbs coconut oil in the wok over medium high.

-Add the broccoli, 1 Tbs water and cover.

-Stir occasionally until the broccoli is firm but tender and bright green, about 3 minutes. Set aside broccoli in a large bowl.

-Heat the remaining ½ Tbs coconut oil in the wok over medium high.

-Add the onion and carrot. Cook, stirring occasionally until the carrots and onion start to brown, about 2-3 minutes.

-Meanwhile, in a small cup, combine the soy sauce, garlic, sesame oil and the white parts of the green onion (if using).

-Clear a space in the center of the wok and add the sauce

-Stir the sauce constantly until the garlic is tender, about 30 seconds

-Toss the sauce with the onion and carrot mixture.

-Add the reserved tofu and broccoli and toss until coated with the sauce. Cook until heated through.

-Serve over rice. Garnish with the reserved green sections of the green onion and flax seed (if using).

-Serve with additional soy sauce and a hot sauce like Sriracha.