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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 161.9
  • Total Fat: 5.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 266.7 mg
  • Total Carbs: 19.4 g
  • Dietary Fiber: 7.4 g
  • Protein: 10.4 g

View full nutritional breakdown of Veggie Stir Fry with Edemame and Soyrizo calories by ingredient
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Veggie Stir Fry with Edemame and Soyrizo

Submitted by: TRUEBLU4YOU
Veggie Stir Fry with Edemame and Soyrizo

Introduction

This stir fry is vegan / vegetarian, high protein (for a veggie dish), high fiber (over 7g), low fat (3%), low carb (12%), and can be eaten as a meal or a side dish. As a meal, just do 2 servings (about 12 oz... or 350 grams). As a side dish you can serve it with whatever you like. I'm not actually vegan or vegetarian, so I would eat this with baked/broiled chicken, and/or toasted pita bread with the high protein yogurt made by Brown Cow (since it's 23g per cup). The yogurt I make into a dip with some spices mixed in. Also, if you want this stir fry a little more "spicy" you can add a little hot sauce. You can also add this mix to some beef or chicken broth to make it a soup. This stir fry is vegan / vegetarian, high protein (for a veggie dish), high fiber (over 7g), low fat (3%), low carb (12%), and can be eaten as a meal or a side dish. As a meal, just do 2 servings (about 12 oz... or 350 grams). As a side dish you can serve it with whatever you like. I'm not actually vegan or vegetarian, so I would eat this with baked/broiled chicken, and/or toasted pita bread with the high protein yogurt made by Brown Cow (since it's 23g per cup). The yogurt I make into a dip with some spices mixed in. Also, if you want this stir fry a little more "spicy" you can add a little hot sauce. You can also add this mix to some beef or chicken broth to make it a soup.
Number of Servings: 8

Ingredients

    450g Edemame, frozen
    375g Cabbage, shredded
    250g Zuccini, chopped
    250g Carrots, shreaded or chopped
    250g Onions, chopped
    150g Trader Joe's Soy Chorizo
    10g garlic
    1/2 cup water
    1 tsp Cumin
    1 tsp Chili Powder
    salt and pepper to taste

Directions

This stir fry is vegan / vegetarian, high protein (for a veggie dish), high fiber (over 7g), low fat (3%), low carb (12%), and can be eaten as a meal or a side dish. As a meal, just do 2 servings (about 12 oz... or 350 grams). As a side dish you can serve it with whatever you like. I'm not actually vegan or vegetarian, so I would eat this with baked/broiled chicken, and/or toasted pita bread with the high protein yogurt made by Brown Cow (since it's 23g per cup). The yogurt I make into a dip with some spices mixed in. Also, if you want this stir fry a little more "spicy" you can add a little hot sauce. You can also add this mix to some beef or chicken broth to make it a soup.

To make it, cut up all veggies, and stir fry with non-stick cooking spray in a LARGE pan. I have done it many different ways depending on how "cooked" I wanted each veggie (because some cook faster than others). Here is the order I usually put everything in (though I add the spices a little at a time as I go)...

Onions and Carrots together
Zucchini and Edemame together
Cabbage by itself
Soyrizo and remaining spices

Keep stir frying until the mix is at the desired texture. The water can be added a little bit at a time throughout the cooking process to help "steam" the veggies. For a batch this big I don't use more than 1/2 cup water total.

Makes about 8 servings that are approximately 6 oz each (or do 175 grams to be more accurate)

Number of Servings: 8

Recipe submitted by SparkPeople user TRUEBLU4YOU.






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