Gluten-free, One Pan, 10-minute Vegetarian Stir Fry

I love to cook healthy meals extra fast during my work breaks. Well today I'm sharing one of my go-to favorites filled with a rainbow of veggies and vegetarian protein.

I'm always on the look out for more ways to get protein into my vegetarian diet. Recently I started enjoying tempeh, a fermented soy-based product that can be sliced and used much like chicken breast.

I find that I like tempeh pan fried until it's lightly crisped, then mixed with vegetables. So, voila! That's how I came about this super simple meal that clocks in at about 300 calories.

Gluten-free, One Pan, 10-minute Vegetarian Stir Fry

3 oz. tempeh (I like Lightlife Tempeh with Flax)

1/2 Tbs. extra virgin olive oil
1 cup fresh mushrooms, sliced
2 cups Mandarin stir fry mixed vegetables, frozen
Bragg's Liquid Aminos

1. Put the extra virgin olive oil in a fry pan and warm it to a medium-high setting. While the pan gets hot, cut the tempeh into small, bite-size cubes and slice the mushrooms. I prefer to buy the mushrooms already sliced since they are the same price as whole mushrooms.
2. Add the tempeh and mushrooms to the oil. Let them lightly brown on one side for about three to four minutes. Toss, and let the other sides begin to brown for another few minutes.
3. Add the frozen mixed vegetables, reduce the heat to medium and put a lid on the pan. Let the frozen vegetables soften.
4. Once the vegetables are hot, sprinkle the mixture with some Bragg's Liquid Aminos to give the meal that salty soy sauce-like flavor without any gluten. That's it!

So, tell me: How do you like to use tempeh in the kitchen? I'm looking for new ways to enjoy this protein-packed soy product.

Until Next Time,
Choose Healthy!

Angela Tague
Whole Foods Living

PS: Want more healthy food ideas? Visit my public Pinterest boards: Whole Foods Living and Feed Me Zucchini!

Gluten-Free Soy Sauce Alternative: Liquid Amino Acids

Whether you have celiac disease or a gluten sensitivity, you may be surprised to find out soy sauce is no longer on your menu. Thickeners made from wheat and barley often taint the Chinese condiment. Since I'm a lover of whole grain brown rice and fresh sauteed veggies, I was thrilled to learn about liquid aminos. The savory sauce with a salty kick is gluten-free and a close cousin in flavor to soy sauce.

Add liquid aminos to a fresh, whole foods stir fry.

 

                 Photo courtesy Wikimedia Commons.

Made from soybeans, liquid aminos also pack a powerful healthy punch. The brand that I have been using, Bragg Liquid Aminos, contains 16 essential amino acids needed for organ and tissue growth.


The list includes Alanine, Arginine, Aspartic Acid, Glutamic Acid, Glycine, Histidine, Isoleucine, Leucine, Methionine, Phenylalanine, Proline, Serine, Threonine, Tyrosine, Valine and Lysine.

Plus, the Bragg brand is free of preservatives, artificial dyes, alcohol, chemicals and genetically modified ingredients. Basically, it's soybeans and water.

According to the Bragg website, 1/2 tsp of liquid aminos contains 310mg of protein, zero calories and 160mg of sodium. So, use the liquid sparingly if you're on a low-sodium diet. I enjoy drizzling the liquid over a stir fry, adding it to soups in place of salt and using it as a base in homemade salad dressing.

Have you used liquid aminos? Let me know!

Until next time,
Choose Healthy!

Angela
Whole Foods Living

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