Farmer's Market Stir-Fry


2 cups cooked brown rice

vegetable oil cooking spray

3 gloves garlic or 1/2 teaspoon garlic powder

1 teaspoon fresh ginger or 1/2 teaspoon ground ginger

1 cup onion, diced

1 cup broccoli, cut into bite-sized pieces

1 cup carrots, sliced

1 cup cabbage, chopped

1 cup cauliflower, cut into bite-sized pieces

1/4 cup water

2 stalks celery, sliced

4 mushrooms, sliced

lemon juice, cider vinegar, or low-sodium soy sauce as desired

  1. Prepare brown rice according to package instructions.
  2. Wash and prepare vegetables.
  3. Spray non-stick skillet with cooking spray and place over high heat. Add garlic, ginger, and onion. Stir and cook for 2 minutes.
  4. Add broccoli, carrots, cabbage, and cauliflower.
  5. Add water, cover pan, and cook for about 2 minutes. Vegetables should retain their bright color and stay crisp.
  6. Remove cover and add remaining vegetables. Cook for 2 minutes.
  7. Serve over brown rice. Add lemon juice, vinegar, or soy sauce as desired.
  • Cabbage is a good source of vitamin C. 
  • Use leftover rice for a quick and delicious meal.
Nutrition Facts: 

Serving size: 1 cup (without soy sauce)

Calories: 80

Fruits and Vegetables: 3/4 cup

Fat: 1 g

Fiber: 3 g

Sodium: 35 mg


This material was developed by the UMass Extension Nutrition Education Program.

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