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Healthy Vegetable Stir-Fry with Ginger, Garlic and Chia Seeds

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Healthy Vegetable Stir-Fry with Ginger, Garlic and Chia Seeds

 

 

 

 

 

 

Ingredients

  • 1/2 Tbsp. olive oil
  • 1/2 tsp. toasted sesame oil
  • 1-2 Tbsp. ginger, minced
  • 1/2 onion, sliced
  • 3 Tbsp. tamari or low-sodium soy sauce
  • 1-2 Tbsp. rice wine vinegar
  • 3/4 cup water
  • 2-4 cups kale, coarsely chopped
  • 2 carrots, thinly sliced
  • 1/2 bell pepper, thinly sliced
  • 3 oz. mushrooms
  • 2 tomatoes, chopped
  • 3-4 garlic cloves, finely chopped
  • 2 Tbsp. chia seeds
  • 5 cups cooked brown rice

Directions

  • In a large wok or skillet, sauté ginger and onion in oils over medium heat until softened (approximately 3 minutes).
  • Add tamari, rice wine vinegar and water.
  • Stir fry for additional 3 minutes.
  • Add vegetables, garlic and chia seeds.
  • Cover and cook for 10 minutes or until vegetables are tender, but still firm.
  • Stir occasionally.
  • Serve over rice.

Recipe provided by Kathy Duran-Thal, Director of Nutrition, Cooper Healthy Living