08 24 2014.

sesame vegetable and bean stir-fry

Sesame Vegetable and Bean Stir-Fry - Spice & Dice

This morning I participated in the Rev3 (SheJAMs) Olympic Triathlon in Old Orchard Beach. (I’ll post the race report in the next few days.) When I got home after noon, I was starving. I wolfed down a sandwich and come 5:00, I was famished again. So I decided that I wanted to make a “recovery” meal that would have lots of healthy vegetables and fill me up!

Sesame Vegetable and Bean Stir-Fry - Spice & Dice

Sesame Vegetable and Bean Stir-Fry - Spice & Dice

Normally, I don’t post one-off recipes to this blog. I prefer to test them out a few times before posting them for the world to see, but this dinner was delicious. It was so easy to make – perfect because I was exhausted from a 4:00am wake-up and swim. I pretty much just threw whatever ingredients I had into it – and I’d actually encourage you to do the same. Don’t bother going out and buying every specific vegetable that I list. The point of this recipe is just to use pantry items that you have laying around! I’ll post some suggestions for substitutions afterwards, if you’re at a loss!

Sesame Vegetable and Bean Stir-Fry - Spice & Dice

sesame vegetable and bean stir-fry

yields: 6 servings

Ingredients:

  • 1 1/2 cups rice (I used Jasmine Rice)
  • 3 Tbsp. coconut oil, divided
  • 1 Tbsp. sesame oil
  • 2 Tbsp. low-sodium soy sauce
  • 1 sweet potato, cubed
  • 4 carrots, sliced
  • 1 medium yellow onion, diced
  • 4 cloves garlic, minced
  • 2 cups frozen peas
  • a bunch of kale
  • 1 (15 oz.) can black beans
  • 1 tsp. sea salt
  • 1 tsp. red pepper flakes

Instructions:

  1. Prepare all of your vegetables by cutting/chopping/dicing/mincing them.
  2. Cook rice according to the instructions on the box or bag. As a general rule of thumb, I use a 2:1 water to rice ratio. I cook the rice until it comes to a boil, turn the heat down on the burner, and allow it to simmer (stirring occasionally) until all of the water is absorbed and the rice is fully cooked. This usually takes 10-15 minutes.
  3. Put 1 Tbsp. coconut oil into a sauté pan or skillet. Add the sweet potato and carrot slices and cook on medium heat. Stir occasionally.
  4. After 3-4 minutes, add the onions and garlic, along with another 1 Tbsp. coconut oil and the sesame oil. Cook the vegetables down until the sweet potato chunks are softened.
  5. Add the frozen peas, kale and black beans to the pan – and the remaining 1 Tbsp. coconut oil. Stir in, then cover to allow the kale to wilt.
  6. Once the kale is cooked down, add the salt, red pepper flakes, soy sauce and rice to the pan. Stir until well combined.
  7. Serve while warm.

Substitutions:

  • Instead of rice, you can use: farro, quinoa, couscous, pasta.
  • You can also choose to add in these ingredients for a delicious twist: corn, edamame, salsa, spinach, eggs, chicken, sausage, tofu

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