Want to know what to stock your pantry with for when you can’t get to the grocery store? The ingredients in this recipe are a great start! With alternatives to satisfy your preferences or just help you clean out your fridge, this high protein vegan stir fry will be one of the top meals you rely on when life gets busy.
Easy Stir Fry Dishes
Stir fry dishes are some of the most versatile out there, so I really can’t believe they weren’t a staple in my house growing up. They’re also extremely easy to make without animal products, while still satisfying everyone’s taste and texture preferences.
My spicy peanut tofu stir fry is still a family favorite, and I have two sheet pan stir fry recipes, too. My sheet pan tofu stir fry and sheet pan miso tempeh stir fry are delicious and easy for weeknights, too. All of these include easy to prepare starches and sauces made from pantry ingredients versus fresh ones that take a while to prep. But, this new one graces our plates when we’re out of our staple plant protein sources.
Shelf Stable Vegan Stir Fry
I suppose the sheet pan stir fry dishes I mention above are technically shelf stable, too, since tempeh and tofu can last for months in your refrigerator after purchase. But, since this one can be made with only pantry and freezer ingredients, it takes it a step further! When it’s been awhile since your last grocery trip (or you’re stuck at home COVID-19 social distance style) these are the ingredients you want to rely on. When I haven’t been grocery shopping to have fresh items on hand, it usually means life is too busy for even a 30 minute dinner. This high protein vegan stir fry comes together in just 15 minutes!
High Protein Vegan Stir Fry Ingredients
I’ve already alluded to the frozen veggies being a key component here. As you can see, I love any, including green beans. But, broccoli and even bags of mixed vegetables will do, too.
When it comes to the protein content though, rice is surprisingly the star! I have nothing against regular rice – we always have it on hand. However, it takes a really long time to cook and is low in both protein and fiber. This means it won’t be very filling and satisfying without another significant protein source and that athletes and active individuals are missing an opportunity to continue optimal muscle repair and recovery processes. So, I introduce you to legume rice.
I’ve been a fan of bean pastas for years now, but legume rice is brand new as of 2019. The first brand I tried was Banza. It’s a blend of chickpeas and lentils and totally does the job for this stir fry. However, it’s texture is a bit more like orzo than real rice, and it does involve more time to boil water and drain it. Our number one favorite, Right Rice, was unfortunately discontinued, but we’re excited to see a new brand, Kaizen, on the market, which has 20 grams of protein per serving, blowing both of the aforementioned brands out of the water! It’s made from lupini bean and fava bean protein. You can get both at Whole Foods, Target or grab them on Amazon, too.
Recipe Notes
- If you’re using actual rice, be sure to add another protein source such as tofu, additional edamame, or eggs. Rice is delicious, but is very low in protein and fiber.
- Athletes or individuals engaging in heavy lifting may want to add an additional cup of edamame to the recipe.
- Feel free to swap in any vegetables that you have on had, whether frozen or fresh. Frozen broccoli, cauliflower, green beans and peas all work well.
- In lieu of coconut aminos you can use soy sauce, and if you don’t have gochujang, you can alternatively use red chili paste or kimchi paste.
High Protein Vegan Stir Fry
This easy high protein vegan stir fry comes together with pantry and freezer ingredients in 15 minutes! Perfect for when you haven’t shopped in a while.
- 1 bag legume rice Such as Banza or Kaizen
- 1 tbsp sesame oil or other cooking oil
- ½ large onion diced
- 16 ounces frozen vegetables such as broccoli, green beans or mixed veggies
- 1 cup purple cabbage, shredded optional
- 1 large carrot, diced optional
- 1 cup frozen, shelled edamame
- 1 tsp garlic powder
- 1 tsp powdered ginger
- 2 tbsp soy sauce
- 1-2 tbsp gochujang or chili paste
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Cook rice according to package directions.
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While rice is cooking, heat oil in a large skillet over medium and add diced onions. Stir and cover for 1 minute before adding frozen vegetables, edamame and optional carrots and cabbage. Stir and cover, cooking an additional 3-5 minutes.
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Whisk soy sauce, gochujang and seasoning in a small bowl before adding to the pan with the cooked rice. Stir well and serve.
