Vegan Stir Fry


We had this delicious meal today after Church.  It goes together so fast!  It’s the prep time that can really slow you down though.  When we go to church (we are Mormon), we go to a three hour block, and so when we get home we are ALWAYS famished!  To top that off, we have the 2:30-5:30 schedule this year.  It will change to 8:30-11:30 in January (thank goodness!) So to make things go smoothly when we arrive home, I chopped up all of the vegetables (and fruit) before I prepared myself for our services.

food prep

  • 1 pineapple cut into chunks (to tell you the truth, we all – my husband, son and I – all munched on this before we left)
  • 1 bunch of broccoli (I just used the florets)
  • 1 red bell pepper, cut into 1/2 inch squares
  • 1/2 large jalapeno, minced
  • 1 yellow squash, chunked
  • 1 zucchini squash, chunked
  • 6-8 mushrooms, sliced
  • 1 onion, chopped

I put them in the fridge and off to church we all went. Wonderful day!  I just LOVE Sundays!  When we came home, we had to hustle because my husband had choir practice at 7:30.  Thank goodness we did the prep before hand!  Next I pulled out the condiments that I planned on using.


  • vegetable broth
  • rice vinegar
  • sesame seeds
  • teriyaki sauce
  • soy sauce
  • crushed red peppers

And I almost forgot our secret ingredient!  peanuts

Now for the cooking process!  My husband recently bought us a great Wok made out of bonded steel.  There is no Teflon on the wok, but the food still does not stick.  WONDERFUL!  The most important thing is to MAKE SURE you cook the onions first before adding the other ingredients.  I do this by heating up the Wok on the highest temperature there is on my stove and putting in all of the onions at once.  I let them sear and caramelize before adding some vegetable broth.  Don’t worry about putting in too little or too much broth.  It will evaporate out and you will have to add more.  Once the onions are soft, then begin adding (and stirring) the other ingredients.  We usually start with the jalapenos and bell peppers.  We let them cook for a while before adding broccoli, mushrooms, and the squash.  Finally we add the pineapple chunks and a couple of handfuls of peanuts.  Then comes the fun part!  I’m really bad at pinning down an amount because I just like to start splashing things in.  I start with the rice vinegar and give a good dose of that.  I would guess 2-3 Tablespoons.  Then Teriyaki.  I try not to use too much of that because that is sort of taboo on our diet.  (Also soy sauce.)  So I would say a Tablespoon of each of those.  Then I throw in about 2-3 Tablespoons of sesame seeds and 1/4-1/2 teaspoon of crushed red pepper.
Serve this over a bed of brown rice, making sure you get some of the juice along with it as well.  This meal is divine!  Seriously!

Stir Fry-007

I forgot to mention:  We usually put in tofu chunks, but didn’t happen to have any in the fridge today.  Sometimes we also put in chopped asparagus and snow peas.  It’s mostly just what you have in your fridge.  YUMMY!!


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