Veggie Stir Fry with Edemame and Soyrizo
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
450g Edemame, frozen375g Cabbage, shredded250g Zuccini, chopped250g Carrots, shreaded or chopped250g Onions, chopped150g Trader Joe's Soy Chorizo10g garlic1/2 cup water1 tsp Cumin1 tsp Chili Powdersalt and pepper to taste
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.
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.
Nutritional Info 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