Autumn Vegetable Stir Fry with Brown Rice
Autumn Vegetable Stir Fry with Brown Rice Recipe
As the weather cools and the leaves begin to change, it’s the perfect time to embrace the hearty, vibrant flavors of fall. This Autumn Vegetable Stir Fry with Brown Rice is a celebration of seasonal produce, bringing together nutrient-rich vegetables like butternut squash, Brussels sprouts, and red bell peppers. Lightly coated in a savory soy-based sauce, this stir fry is both delicious and nourishing, making it an ideal choice for clean eating enthusiasts or anyone seeking a wholesome, plant-based meal.
Not only is this recipe packed with flavor, but it’s also incredibly versatile and quick to prepare. Whether you’re looking for a cozy weeknight dinner or a meal prep option for the week, this stir fry checks all the boxes. With the addition of hearty brown rice, this dish becomes a filling, well-balanced meal that can be customized with your favorite vegetables or protein options. Get ready to savor the taste of autumn in every bite!
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Cooking Tips for the Perfect Stir Fry
Achieving the perfect stir fry comes down to a few simple techniques that will elevate the texture and flavor of your dish. Whether you’re new to stir-frying or looking to improve your skills, these tips will help you get the best results every time.
Use High Heat
Stir frying requires high heat to cook the vegetables quickly without losing their crunch or flavor. Make sure your pan or wok is fully heated before adding the oil and ingredients to ensure an even cook.Prep Ingredients Ahead of Time
Stir-frying happens fast, so it’s important to have all your ingredients prepped and ready before you start cooking. Cut your vegetables into uniform sizes to ensure even cooking and avoid overcooking some pieces while others are still raw.Cook in Batches
Avoid overcrowding the pan by cooking in batches if necessary. Overcrowding can cause the vegetables to steam instead of stir-fry, resulting in a soggy texture. Give your ingredients enough space to sear properly.Add Ingredients in Stages
Different vegetables require different cooking times, so add them in stages. Start with firmer vegetables like carrots and butternut squash, then add softer ingredients like bell peppers and onions toward the end to prevent them from becoming mushy.Finish with a Sauce
Stir fry is all about the sauce! Once your vegetables are just about done, pour your sauce over them and toss quickly to coat everything evenly. This step not only enhances the flavor but also brings the whole dish together.
With these tips in mind, your Autumn Vegetable Stir Fry with Brown Rice will have the perfect combination of crisp-tender vegetables, rich flavors, and a satisfying texture.
Ingredient Substitutions for Flexibility
One of the best things about this Autumn Vegetable Stir Fry with Brown Rice is how versatile it can be. Whether you’re missing an ingredient or simply want to switch things up, there are plenty of ways to customize the dish without losing its delicious flavor and nutritious benefits.
Vegetable Substitutions
If butternut squash isn’t available, you can easily swap it with sweet potatoes or acorn squash. Similarly, if Brussels sprouts aren’t your favorite, try using broccoli florets or green beans. The key is to use what’s fresh and seasonal to keep the dish vibrant and nutritious.Grain Alternatives
Don’t have brown rice on hand? No problem! Try using quinoa, farro, or cauliflower rice for a low-carb option. Each of these alternatives adds its own unique texture and flavor while keeping the meal wholesome and satisfying.Sauce Variations
If you need a gluten-free option, replace the soy sauce with tamari or coconut aminos. You can also experiment with different flavors by adding a splash of sriracha for heat or a dash of sesame oil for a nutty aroma.Protein Alternatives
For added protein, consider incorporating chickpeas, tofu, or tempeh for a plant-based twist. If you prefer animal protein, grilled chicken, shrimp, or beef work just as well.
By making a few simple swaps, you can adapt this recipe to fit your dietary needs, preferences, or what you already have in your kitchen. The flexibility of this dish ensures that you can enjoy a satisfying stir fry every time!
Autumn Vegetable Stir Fry with Brown Rice
Equipment
- Large skillet or wok: For stir-frying the vegetables.
- Medium saucepan: To cook the brown rice.
- Cutting board: To chop all the vegetables.
- Sharp knife: For cutting the vegetables.
- Wooden spoon or spatula: For stirring the vegetables while cooking.
- Measuring cups and spoons: To measure out ingredients like rice, oil, and sauce.
- Mixing bowl: To mix the sauce ingredients.
Ingredients
- 1 Cup Brown rice, uncooked
- 2 Tbsp Olive oil (or sesame oil for extra flavor)
- 1 Small butternut squash, peeled and diced
- 1 Large carrot, thinly sliced
- 1 Bell pepper, sliced
- 1 Cup Brussel sprouts, halved
- 1 Small red onion, sliced
- 2 Garlic cloves, minced
- 1-Inch fresh ginger, minced
- 1 Tbsp Soy sauce (or tamari for gluten-free)
- 1 Tbsp Rice vinegar
- 1 Tsp Honey (or maple syrup for a vegan option)
- 1 Tsp Chili flakes (optional, for a bit of heat)
- Sesame seeds and chopped green onions for garish
- Salt and pepper to taste
Instructions
- Cook the Brown RiceStart by cooking the brown rice according to package instructions. Typically, this involves simmering 1 cup of rice in 2 cups of water for about 40 minutes. Once the rice is done, fluff it with a fork and set aside.
- Prepare the VegetablesWhile the rice cooks, prep your vegetables. Dice the butternut squash, slice the carrots, bell peppers, and onion, and halve the Brussels sprouts. Mince the garlic and ginger.
- Heat the OilHeat 1 tablespoon of olive oil in a large skillet or wok over medium heat. Once hot, add the garlic and ginger. Stir fry for about 30 seconds until fragrant, being careful not to burn them.
- Stir Fry the VegetablesAdd the butternut squash and carrots to the skillet and cook for about 5-7 minutes, until they begin to soften. Then, toss in the Brussels sprouts and cook for an additional 5 minutes. Add the red bell pepper and onion, stir frying until all the vegetables are tender but still slightly crisp, about 3-5 more minutes.
- Make the SauceIn a small bowl, whisk together the soy sauce, rice vinegar, honey (or maple syrup), and chili flakes if using. Pour this sauce over the vegetables and stir well to coat everything evenly. Cook for an additional 2 minutes to allow the flavors to meld.
- Combine and ServeOnce the vegetables are well-cooked and coated in the sauce, remove the skillet from heat. Serve the stir fry over a bed of fluffy brown rice. Garnish with sesame seeds and chopped green onions for an extra burst of flavor.
Storage and Meal Prep Tips
Grilled Portobello mushrooms are more than just a meal—they’re a celebration of flavor and health. Whether you’re enjoying them as a hearty main course, a savory side, or a delightful burger substitute, these mushrooms are sure to impress. Their rich, smoky taste and meaty texture make them a favorite at any gathering.
We hope this recipe brings as much joy to your table as it does to ours. Don’t forget to experiment with the variations and make it your own. We’d love to hear about your grilling adventures! Share your experiences, tips, and photos in the comments below. And if you enjoyed this recipe, be sure to subscribe to our blog for more delicious and healthy meal ideas. Happy grilling!
