Feel strong and fit as a ninja with this delectable bowl of broccoli pepper stir fry, sweet and spicy sesame tofu, ginger snap peas, saffron shiitake mushrooms, and kimchi on a bed of wild rice.

Recipe

Wild Rice

½ cup wild rice (cultivated or true)
1 cup water
½ cup vegetable broth
Pinch of salt

Soak rice in water overnight in the fridge to soften.

Bring 1 cup water and ½ cup vegetable broth to a boil in a saucepan. If desired, you can choose to use entirely water or vegetable broth. Salt to taste. Add rice, return to a boil, and cover.

Cook for 20-30 minutes or until desired tenderness is achieved. Drain off any excess liquid.

Broccoli Pepper Stir Fry

½ head of broccoli, cut into florets
¼ orange bell pepper, cut into ½ inch pieces
¼ red onion, cut into ½ inch pieces
3 garlic cloves
1 tbsp olive oil
Splash of water
Salt and pepper to taste

Heat medium skillet on high heat and add oil, reduce heat to medium. Add red onion and stir for 1-2 minutes. Add broccoli and garlic with a small splash of water (about 1-2 tbsp depending on how much broccoli is used) to flash steam the broccoli.

Sauté for 2-3 minutes until florets change color and water has evaporated. Add pepper and cook for one additional minute so veggies stay crisp! Add salt and pepper to taste.

Saffron Shiitake Mushrooms

5-7 shiitake mushrooms, thinly sliced
2 scallions, finely chopped
3 thyme sprigs, leaves separated
½ tsp saffron powder (or 1 tsp saffron threads)
Pinch of red pepper flakes
1 tsp olive oil
Splash of water
Pinch of salt

This may be my favorite dish I’ve created in quite some time! The thyme and saffron combination is an orgasmic punch of flavor. And thyme is in season right now guys! Today I’m using yellow saffron powder, feel free to use whatever you have on hand.

Heat medium skillet over medium heat. Reduce heat to medium-low and heat oil. Add shiitake mushrooms, pepper flakes, and thyme. Sauté for one minute.

Add splash of water (about 1 tsp) and saffron and cook for 1-2 minutes, stirring frequently.

Add scallions, sauté for one minute and salt to taste!

Sweet & Spicy Sesame Tofu

½ package of firm tofu
1 tbsp vegan stir fry sauce
1 tsp Korean hot chili paste
2 scallions, finely chopped
3 tbsp sesame oil
2-3 tbsp brown sugar to taste
1 tbsp sesame seeds (optional)

This dish is fairly easy to prepare, but there are two things that can potentially make it tricky.

First, be prepared for some oil splatter! The moisture in the tofu being pan fried in oil can make the oil really fly. After years of cooking I still wish I had a hazmat suit at times for this.

Secondly, due to the tofu’s consistency, use extra caution when flipping the tofu to ensure the texture stays in tact! I like to use giant wooden cooking chopsticks for this, but tongs work just as well when used gently.

Press tofu between towel and weighed down with a heavy object (I used a large pot) for 30 minutes to absorb excess moisture.

Heat medium skillet over high heat and add sesame oil. Reduce to medium heat and add tofu. Flip tofu until sides are crispy golden brown, around 10-15 minutes.

Reduce heat to low and add Korean chili paste, vegan stir fry sauce and brown sugar. Cook for 2-3 minutes until sauce has caramelized on the tofu.

Add scallions, toss, and serve! Top with sesame seeds if available.

Garlic Ginger Snap Peas

3-5 oz sugar snap peas
1 piece of ginger root, 1 inch by 1 cm long, thinly sliced
3 cloves of garlic
½ tbsp olive oil
Splash of soy sauce
Pinch of salt

Heat medium sized skillet over medium heat. Reduce heat to medium-low and add oil. Once oil is heated, sauté garlic and ginger for 1 minute. Add sugar snap peas and stir for 2-3 minutes or until peas change color.

Take off heat and stir in small splash of soy sauce (approximately 1 tsp or to taste) and pinch of salt.

Health Benefits

Wild Rice – High fiber content in wild rice promotes smooth digestion and aids in lowering cholesterol when combined with other dietary changes. Wild rice is an abundant source of crucial minerals including folate, zinc, and phosphorus. These essential minerals help nurture bones and boost energy levels. Vitamins found in wild rice including vitamin A, C, and E help maintain healthy immune function.

Broccoli Pepper Stir Fry – Broccoli is a phenomenal source of vitamins K and C which builds collagen to promote rapid healing within the body. It also provides folate, fiber, and potassium.

Bell peppers have a high amount of vitamin C, potassium, and carotenoids, and can help improve heart and eye health.

Garlic contains manganese, vitamins B6 and C, and selenium. It has incredible medicinal properties including combating illness, reducing blood pressure, lowering LDL cholesterol, and promoting longevity of life.

Onions includes high levels of sulfuric compounds, which stimulates the body’s anti-inflammatory processes to promote healing. It also has folate, vitamin C, and fiber and can help reduce the risk of cardiovascular disease and stroke.

Saffron Shiitake Mushrooms – Shiitake mushrooms provide an incredible immunity boost and promote heart health. They are packed with B vitamins, assisting in fighting infection, cancer cells, reduce inflammation, and control blood sugar levels. These powerful mushrooms also contain selenium which can help with acne prevention when taken with vitamins A and C.

Thyme is seasonal to autumn and is a medicinal mediterranean herb that treats a wide range of ailments including diarrhea, arthritis, and sore throat. It contains high levels of vitamin C, vitamin A, riboflavin, fiber, iron, manganese, and copper.

Scallions have calcium, iron, vitamins A, C, and K.

Saffron is a spice that contains high levels of manganese and can help promote mental health, eye health, support respiratory health, balance the hormone system, and optimal cell function.  

Sweet & Spicy Sesame Tofu – Tofu is a wonderful source of protein and contains all nine essential amino acids. It also provides iron, manganese, magnesium, copper, selenium, phosphorus, zinc, vitamin B1, and calcium. There is huge debate today regarding whether tofu is good for you or bad for you. As with any processed soy product, tofu when consumed in excess may be detrimental to health. A human however would have to eat a ridiculous amount of concentrated soy products for it to begin affecting the hormone levels in the body, but as always, pay attention to what your own body is telling you and act accordingly in response!

Sesame seeds are packed with copper, magnesium, and calcium and are a good source of fiber and protein. Scallions have calcium, iron, vitamins A, C, and K.

Garlic Ginger Snap Peas – Ginger root contains gingerol, an incredible medicinal substance that has antioxidant and anti-inflammatory effects. Ginger helps in treating chronic indigestion, nausea, and vomiting and can be particularly helpful for digestive troubles when brewed in a tea and taken regularly. This incredible healing spice can also lower blood sugar significantly and help improve cardiovascular health.

Garlic contains manganese, vitamins B6 and C, and selenium. It has incredible medicinal properties including combating illness, reducing blood pressure, lowering LDL cholesterol, and promoting longevity of life.

Sugar snap peas contain iron, Vitamin C, and A. They can help your blood cells fight anemia, boost immune function, and promote healthy cell development.

 

Happy eating folks! And remember, food is art.

“Let food be thy medicine.” – Hippocrates

 

How did this recipe work out for you? Share your thoughts below!