Healthy Kitchen Staples Part III: Veggie Medley Stir-frys

We’re back in the kitchen today dishing our third healthy kitchen staple, the veggie medley stir-fry, plus the easiest cooking method of all time (well aside from blend and drink), the healthy sauté.

The perfect throw together dinner and a great way to use up whatever leftovers you have in the fridge, veggie medley stir-frys are quick, filling, nutritious, and beyond easy to make. Plus, you can prep all the ingredients beforehand so when you get home after a crazy-long day, all you have to do is heat a skillet. Try our healthy sauté method below with any raw veggies you have on hand. It’s meals like this (and this and this), that seriously change everything.

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How to healthy sauté:

Instead of sautéing your veggies in oil, try sautéing your veggies in a tablespoon or two of water or vegetable broth.

  • Heat 2-3 tablespoons water or vegetable broth in a skillet until they barely start to bubble.

  • Add your vegetables and sauté as usual. Add the firmer veggies first, to give them a chance to cook. If veggies start to stick, just add more broth or water, 1 tablespoon at a time.      

Amp it up

Toss in any leftover beans, quinoa, or whatever cooked grain you have on hand to amp up your veggie medley and make it a meal. While veggies are great, pairing protein, healthy fat and complex carbs together, with each meal, helps sustain our energy levels, prevents mindless eating and snacking, keeps us full and truly nourished from the inside out. Plus, like all our staple dishes, veggie medleys are incredibly versatile.

Serving ideas include:

  • Veggie-medley inspired pizzas - Using the healthy sauté method described above, plate your veggie mix-up on a tortilla or homemade chickpea flour crust.

  • Wrapped up like a burrito - Add a Mexican flare with peppers, lettuce, black beans, cooked quinoa, salsa, guacamole and spices.

  • Stuffed bell peppers or sweet potatoes - Your stir-fry mix becomes the stuffing.

  • Macro Bowls - For when you’re craving something cooked but still want to get your greens, turn your veggie medley into a nutrient dense, meal sized salad.

Try this spicy black bean and quinoa veggie medley to get you started, where chili powder and smoked paprika take it over the top. Add fresh salsa, lime juice and guacamole to make it a fiesta. 

Spicy Black Bean And Quinoa Veggie Medley Stir-fry 

Makes: 2-3 servings
Ingredients:

1 small sweet onion, diced
1 bell pepper, seeds removed
1 cup cooked quinoa
1 can black beans, rinsed well and drained
1 ripe tomato, diced (alternatively you can use 1/4 cup pureed tomatoes) 
1 tsp chili powder
1 tsp smoked paprika
1/4 tsp black pepper
Salt to taste

Directions:

Turn stove to medium heat. Using the healthy sauté technique previously described (about 1/4 cup water), cook onion and bell pepper to desired tenderness (about 5-6 minutes). Add the tomatoes and cook another 3 minutes or so. Add the black beans, quinoa, spices and continue to cook until heated through. Adjust spices to taste. Serve with guacamole, salsa, and fresh cilantro.

Your turn. Show us your creations! Take a pic of your veggie medley stir-fry and tag us on Instagram at @thedailyalchemy using the hashtag: #thedailyalchemy, so we can see and like your photo! Leave your feedback and your favorite combos in the comment section below.

For more recipes for the non-chef and healthy eating tips check out Nourished by Nature, our 14-day guide to living whole, eating well, feeling amazing, and making plants taste really f*%king good.

Life is good when food is good. And today, it’s really really good.

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**This post is part of our month long Back To Basics series. If you're just catching up:
1. Back to basics - An introduction
2. Food shopping made easy
3. Meal prep 101
4. Healthy eating IRL - An inside look at what we eat on a daily basis
5. Kitchen staples - How to make the perfect smoothie
6. Kitchen staples - How to make the perfect salad

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