I was talking with a mom from our kids' school today about her family's resistance to trying new vegetables. Not only was it a challenge, but the hardest part was getting everyone to eat the same vegetable at every meal. As she went on to explain the vegetables that were more successful than others I realized there was a common theme. They seemed to be game for vegetables seen in many asian inspired dishes that marry well with flavors and ingredients like soy sauce and sesame. When I suggested she offer a variety of vegetables in one dish she was game to give it a try.
Whenever I make this Shiitake Veggie Stir Fry for our family it’s always a big hit. If I make something for meatless Monday I might serve it with Sweet Gingery Tofu or favorites like Crock Pot Hawaiian Chicken, Ginger Garlicky Steak Satay or Miso Marinated Fish.
This is a really quick side dish as well. You don’t want to over cook the veggies, instead sautéing them for minutes to make sure the vegetables still have a little bite to them. You also can’t get any healthier than this recipe when you’re trying to get a rainbow of nutrition in your family's body. Cut into small pieces it’s also easy for little eaters to enjoy as well. Make this Shiitake Veggie Stir Fry when you’re trying to get new (or old) eaters to expand their veggie repertoire!
Shiitake Veggie Stir Fry (serves 4 )
- 3 tablespoons low sodium soy sauce
- 1/2 cup low sodium vegetable stock
- 1 teaspoon cornstarch
- 2 teaspoons sesame oil
- 1/2 pound shiitake mushrooms, sliced
- 1 red bell pepper, thinly sliced
- 1 tablespoon minced fresh ginger
- 1 garlic clove, minced
- 1 large carrot, grated
- 1 cup sugar snap peas or snow peas
- 2 scallions, chopped
- 2 cups cooked brown rice
- toasted sesame seeds, optional
1. In a small bowl, whisk together the soy sauce, vegetable stock, and cornstarch, set aside.
2. Heat the oil in a large skillet or wok over medium-high heat.
3. Add the shiitake mushrooms, bell peppers, ginger, and garlic. Cook, stirring constantly, 5 minutes.
4. Add the carrots, snap peas, and scallions and cook 2 more minutes, stirring constantly.
5. Stir in the soy sauce mixture. Cook for 2 more minutes, until the sauce comes to a boil and thickens.
6. Serve over brown rice and top with toasted sesame seeds.