Food, Recipes

Healthy Dinner: Brown Rice Beet Miso Stir-Fry

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Healthy Dinner: Brown Rice Beet Stir-Fry
I hadn’t intended to make this simple dish into a Peaceful Dumpling recipe, but when I whipped it up, I just couldn’t stop myself from photographing this colorful meal–that is, I love how cool and vibrant it looks when beets stain everything!
Although I get excited about seasonal cooking for every season (I mean, who doesn’t love fall and pumpkin-everything?), there’s something extra special about spring, in my book, because it’s naturally a time to implement lifestyle changes and enjoy lighter food choices. Although I’m not plotting any major resolutions, I feel a renewed commitment to eating colorful, whole foods made even better with the right creative touch.
This is a very easy recipe, and all of the ingredients should be easy to find at any major grocery store or health food store. (If you’re having trouble finding miso paste, you can substitute tamari or soy sauce.) The dressing, however, takes it up a notch and makes the dish feel almost like a restaurant meal.
Finally, if you’d like a lighter meal, lightly steam all of the veggies instead of stir-frying them.

Brown Rice Beet Stir-Fry

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Prep Time: 10 minutes
Cook time: 45 minutes
Total time: 55 minutes
Yield: 3-4 servings
Ingredients
  • 1 cup brown rice (dry)
  • 1/2 red onion, diced
  • 1/2 bunch asparagus, touch ends removed
  • 1 beet, roughly chopped
  • 2 stalks celery, roughly chopped
  • 2 small carrots, chopped into coins
  • 1 tablespoon, 1/2 tablespoon, divided coconut oil
  • juice of one lemon
  • 1 tablespoon miso paste
  • 1/2 teaspoon ginger powder
  • 2 tablespooons tahini
  • 1 green onion, finely chopped
  • salt and pepper to taste

Directions

1. Cook rice according to package directions. Depending on the size of grain you’re working with, this step will probably take anywhere between 35 and 45 minutes.
2. While the rice is cooking, set a large sauté pan over medium heat. Add 1 tablespoon of coconut oil. When the coconut oil is warmed, add the red onion. Stir occasionally until the onion is beginning to become translucent (about 5 minutes).
3. Meanwhile, prepare the tahini and miso dressing. In a small bowl, whisk together tahini, miso paste, lemon juice, and ginger powder. If the dressing feels to thick, you can whisk in a splash of water. Test for salt and add any desired pepper. Set aside.
4. Add to the red onions the beets, celery, and carrots. Reduce heat to medium-low. Stir occasionally, allowing the flavors of the veggies to mingle and the veggies soften. Remove the veggies from heat after 10-12 minutes.
5. While those veggies are cooking, set a medium sauté pan over medium heat, and add 1/2 tablespoon of coconut oil. Spread the asparagus out in the pan. Allow them to cook and brown for 5-10 minutes, depending on your preference. Toss them occasionally.
6. You have the option to stir-fry the rice in the pan with the onions, carrots, celery, and beets or simply serve the stir-fried veggies over cooked, but not fried, rice. If you’re frying the rice, crank the heat up to medium under the large sauté pan, and stir in the rice. The rice will pick up the oil coating the vegetables, but you’re welcome to add another small spoonful of oil. Cook, stirring frequently, until the rice has crisped.
7. Create a bed of rice or rice-veggie mix on each plate and top with asparagus and raw green onions. Dress with tahini miso dressing.

Related: Spring Vegetable Quinoa Tarts

Steamed Asparagus Spring Salad

“Almost Spring” Fennel Grapefruit Salad

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Photos: Mary Hood Luttrell

Mary Hood Luttrell

Mary Hood Luttrell

Beauty Editor at Peaceful Dumpling
Peaceful Dumpling Beauty Editor and creator of Bisou du Jour, Mary Hood Luttrell lives with her husband in Corpus Christi, Texas. Mary is a freelance writer and writing and blogging consultant. A lover of whole foods, Mary delights in learning new ways to prepare vegan dishes. Mary also enjoys reading and writing poetry, art journaling, running, and practicing yoga and ballet. Follow Mary on her blog Bisou du Jour, Instagram and Pinterest.
  • Hunnytree

    A question was asked on the previous page where the article about Maggie Q’s way of eating is noted. The question was about B12 and how do you get it on a vegan / plant-based diet.. I am posting here my own thoughts on that subject and as well as my impression of the recipe above after having made it.

    The reason Vitamin B12 IS a problem with a vegan diet is interesting and simple. Vitamin B12 is in the dirt. Our veggies are so pristine these days at the supermarket where we all shop and buy them, washed and washed, and all so perfect looking, that the DIRT that B12 is IN has all washed off these lovely growing plants. OK. Then what? Well it is a simple answer. Vitamin B12 can be purchased separately and you will want to take one or two tablets a week. The one I get is sublingual (you just put the little tablet under your tongue and let it dissolve.) Badabe Badaboom. There’s your B12. Easy-peasy.

    By the way, I made the Maggie Q recommended recipe above, Brown Rice and Miso Beet Stir Fry, and it was soooo good. I was reminded of times gone by in my past when I ate with friends in a Zen Macrobiotic fashion,,,brown rice at every meal, lots of veggies sauteed on top, “sesame salt” (10 parts sesame seeds and 1 part salt ground together using a mortar an pestle – YUM!) and topped with a dash of Tamari sauce. Had it nearly every night for dinner. This recipe was equally lovely. Oh…I added Farro to my brown rice when cooking the grains. What a nice CRUNCH the Farro adds. A “heavy grain” no doubt about it! And delicious……

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