Peanut Lime Veggie Stir Fry with Protein POWER

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Stir frys are a real gem of a meal when you’re in a hurry – or just have a lot of produce you need to eat (in my case, typically both).

The beauty of this stir fry is whether you add the meat substitute (ex. tofu, TVP, seitan, etc.) or not, you’re still getting a substantial amount of protein.
The amount of protein calculated below is the entire recipe divided by two (since it serves about 2 people), and is only some of the higher protein ingredients.

One plate of this delish peanut lime veggie stiry fry contains (g of protein) 

  • Kale – 2.5 g
  • Peanut Butter – 12 g (yes that is per person!)
  • Broccoli – 4 g
  • 1 cup cooked brown rice – 5 g

Not including any of the other ingredients (carrot, vegan milk sub, etc.), that is 23.5 grams of protein PER PERSON!

IN ONE MEAL! YUH HEARD!?

If you have this meal for lunch or dinner, you’re already half way to your daily required amount of protein (46 grams for adult women).

Peanut lime veggie stir fry with protein POWER

What you’ll need to succeed

  • Small-Medium Sauce pan (for sauce)
  • Large frying pan/wok (for veggies)
  • Medium frying pan (for protein)
  • Collander
  • Rice cooker/other vehicle for cooking rice


Ingredients

For the Sauce

  • 1.5 cups vegan milk sub (I used hemp milk, I’ve also used coconut milk)
  • 3/4 cup fresh diced/chopped baby tomatoes (approx 4 baby tomatoes)
  • 4 cloves of garlic, minced, grated or pressed.
  • 7 tablespoons natural peanut butter
  • 1.5 tablespoons ginger, finely grated
  • 3.5 tbsp soy sauce (tamari sauce for gluten free!)
  • 2.75 tsp curry powder
  • Somewhere between 1/3 and a 1/2 a frozen lime, grated  (this is a fine balance, taste tests will be required!) or 3/4 lime, juiced
  • 2 tsp sriracha
  • Salt + Pepper to taste

Veggies

  • 1/2 large bunch broccoli, chopped to desired size (approx 2 cups)
  • 1/2 bunch red kale, ripped (approx 3 cups)
  • 2 carrots, chopped (approx 1 cup)
  • 1 clove garlic, minced, grated or pressed.
  • 1 “package” vine tomatoes, approx 8 total (approx 4 for sauce, 4 for veg)

Other ingredients

  • 2-3 servings rice (I used brown basmati) , prepared seperately, around 2 cups or so (total)
  • Oil to gently coat each pan (I used coconut oil)

For the protein/meat sub (this is optional!)

  • 1/2 to 2/3 package meat sub or 1 block extra firm organic tofu, pressed (I used king’s vegetarian TVP – “chicken”)
  • 1 clove garlic, minced, grated or pressed.
  • 1 tsp tahini
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It’s TIME!
PROTEIN TIME! RAWRRRR! *RIPS SHIRT*

Instructions

  • First off – peel garlic, chop and let sit while you prepare everything else. (Get that allicin building up asap!)
  • Prep veg, etc. (wash, chop) so that it’s ready to go when you are!

For the Rice/Prep pt.2 

  1. Prepare as you typically would, or follow the instructions on the package (if applicable).
  2. Get all pans/pots ready, add garlic and oil (no oil required for the sauce pan being used for the sauce), but don’t turn it all on right away. It’s easier to turn it on when you’re ready than to start half way through and get one piece of the dinner puzzle out of sync/later than everything else.

For the Sauce

  1. Add all ingredients to a sauce pan.
  2. Mix/whisk it all up in the pan.
  3. Heat over low heat until desired heat and consistency.

For the protein/meat substitute (again, optional)

  1. Heat garlic (1 clove) until fragrant.
  2. Add “protein”
  3. stir until every piece is touching the pan.
  4. Add the tahini
  5. Flip fairly often, cook until desired crispyness. OR – prepare as indicated on the package.

For the Veggies: 

  1. Heat garlic (1 clove) until fragrant.
  2. Add kale, carrots and broccoli, all at once. Cook until desired texture – I cooked mine for about 15 minutes on a medium-low heat, flipping/stirring fairly often.
  3. Add the baby tomatoes and cook for a few minutes longer.

For all

  1. Mix veg and sauce together in the sauce pan.
  2. Put rice on the plates, followed by the veg and sauce
  3. Top with protein/meat substitute.
  4. Eat up!

Serves 2-3.

Need more ‘tein?  (ew… I’m never going to use that term again.)
If you’re looking to up your protein add the following (to this meal!)

  • 4 tbsp chia seeds (to top) – 6 g per person
  • 4 tbsp hemp seeds (to top) – 5 g a person
  • Lentils – 1 cup cooked – 9 g per person

This recipe is based off another recipe I posted earlier this month (click here to check out my original and the OG) – and to be honest, it was remixed to what I had available to me. 🙂 Hope you all enjoy it – and just remember! Just because you don’t have the exact ingredients doesn’t mean you can’t cook it! 😀

Originally posted November 19/15.
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