Tuesday, February 1, 2011

Vegetarian Mediterranean Stir Fry

I must admit, I've always been a bit of a free-spirit. Growing up, I went against the grain and colored outside the lines. I've always embraced being different, and this is often reflected in my food. I literally cannot make a recipe without modifying it one way or another!

That's why I decided to change up the oh-so-common Asian stir fry. I swapped broccoli, water chestnuts and snap peas with yellow crookneck squash, zucchini, mushrooms and red pepper. Then, I added basil and rosemary, and replaced soy sauce with balsamic vinegar. Finally, I used brown rice instead of white rice, to add nutrients and fiber. This is the perfect post-workout lunch or I-have-10-minutes-throw-something-together dinner. Enjoy!

Vegetarian Mediterranean Stir Fry
Serves 2

2 cups cooked brown rice
1 medium crookneck (summer) squash, sliced then quartered
1/2 medium zucchini, sliced and quartered
4 small mushrooms, medium dice
1/2 medium red pepper, medium dice
1 large clove garlic, minced
Leaves of one large rosemary stem, finely chopped
4 large leaves basil, finely chopped + extra
Balsamic vinegar
Olive oil
Ground black pepper

Optional: Make a balsamic reduction while cooking the stir fry by simmering 1/4 cup balsamic vinegar in a small sauce pan, until reduced by about 1/3. Drizzle over the finished stir fry.

Heat a medium saute pan over medium-low heat. Lightly coat the bottom of the pan with olive oil. Add red pepper and cook until slightly tender, about 2 minutes, stirring frequently. Add garlic and rosemary and cook until garlic is slightly softened, about 30 seconds. Add squash and zucchini and cook until slightly tender, about 2-3 minutes, stirring frequently. Turn the heat to medium and add about 2 tablespoons balsamic vinegar, shaking the pan to toss. Add mushrooms, basil, rice and salt and pepper to taste. Stir and cook until mushrooms are softened, about 2 minutes. Remove from heat and top with finely chopped basil. If desired, drizzle with balsamic reduction. Enjoy!

Click below to enlarge nutrition facts


  1. YUM! And I can totally see how brown rice beefed this up!

  2. This is a great take on stir-fry! I agree, drawing outside the lines (metaphorically; you don't want crayon all over the walls) is a great kitchen approach, and it definitely came to a pretty good conclusion here ...

  3. Tasty AND healthy - and with nutrition facts. Super!

  4. This looks tasty and definitely healthy. I love the addition of basil leaves.