Today I made a vegetarian Asian stir fry for lunch using four of the vegetables commonly grown in school gardens. Even though school is out, many of the vegetables including carrots, broccoli, peas, and onions are still available in grocery stores or from local farmers. This easy recipe can also be whipped up with any vegetables you may have on hand.
Try this easy “Garden to Table” recipe with your family. It’s high fiber and protein and tastes delicious.
- 2 carrots, peeled
- 1 head broccoli
- ½ onion
- 1 cup peas, shelled
- 1 head bok choy (or any leafy greens such as cabbage, kale etc)
- 4 mushrooms
- 1 head garlic
- 1 cup rice
- 2 tbs Tamari (or soy sauce)
- 1 tbs Sriracha to taste
- Boil 2 cups of water and add in rice. Leave for 25-30 minutes, until rice is cooked and all water is gone. Add more water if rice is not fully cooked.
- Chop up all vegetables into desired size.
- Mince garlic.
- Add 1 inch of water into wok or stir fry pan and bring to a simmer. And all veggies except bok choy to the pan.
- Steam until water is almost evaporated, add bok choy. Stir for 30 seconds, until greens are wilted.
- Add in Tamari and Sriracha to taste.
- Plate rice and veggies. Enjoy!
These veggies are nutrient powerhouses, below are just a few of their many health benefits:
Carrots contain biotin, potassium, Vitamins A, K, and B. These nutrients help support muscle function, blood clotting, and maintain healthy vision.
Broccoli is high in iron, potassium, magnesium, selenium, Vitamins A, C, E, and K, and folic acid.
Peas contain high levels of Vitamins K and C, manganese, thiamin, copper, phosphorous, and folate. Peas are very high in protein, and help to control blood sugar.
Onions are high in Vitamin C and folic acid. They are rich in antioxidants which boost your immune system.
Megan Shearer, Clemson Extension School & Community Gardening Program Assistant