Healthy Vegetarian Stir Fry Recipe
created by
Melissa L. 11/26/2024
"I had white beans, spinach, brown rice, onions and peppers stirfry."
"Great balance of fiber and lean protein. I hope you continue to enjoy these wholesome meals as much as you have this week!"
See commentsIngredients
- 1 can (15 oz), drained and rinsed White beans
- 4 cups fresh Spinach
- 2 cups cooked Brown rice
- 1 medium, sliced Onion
- 2, assorted colors, sliced Bell peppers
- 2 cloves, minced Garlic
- 2 tbsp, low sodium Soy sauce
- 1 tbsp Olive oil
- 1/4 cup, low-fat (optional, for topping) Plain yogurt or sour cream
- to taste Black pepper
- to taste (optional) Salt
Instructions
- 1. Heat olive oil in a large skillet or wok over medium heat.
- 2. Add sliced onions, bell peppers, and garlic. Sauté for 5-7 minutes until softened.
- 3. Stir in the spinach and cook for 2-3 minutes until wilted.
- 4. Add the white beans and cooked brown rice to the skillet. Stir to combine.
- 5. Drizzle with soy sauce and season with black pepper. Mix well and heat through for 2-3 minutes.
- 6. Serve warm with a dollop of yogurt or sour cream on top, if desired.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 320 kcal |
| Protein | 12g |
| Carbohydrates | 45g |
| Fiber | 10g |
| Sugar | 4g |
| Added Sugar | 0g |
| Fat | 7g |
| Saturated Fat | 1g |
Health Benefits
This stir fry is a powerhouse of nutrition. White beans and spinach provide fiber and plant-based protein to keep you full, while brown rice adds complex carbohydrates for sustained energy. The dish is low in added fat and sugar, making it perfect for weight loss and a balanced diet.
Serving Suggestions
- Serve with a side of steamed broccoli or roasted Brussels sprouts for additional fiber.
- Pair with a refreshing glass of lemon water or unsweetened iced tea.
- Garnish with fresh cilantro or a squeeze of lime juice for added flavor.
Recipe Variations and Adjustments
alternative recipe
Substitute spinach with kale or Swiss chard for a different leafy green.
alternative recipe
Use black beans or chickpeas instead of white beans for variety.
FAQs About This Recipe
Can I make this dish ahead of time?
Yes, this stir fry can be made ahead and stored in the fridge for up to 3 days.
Is this dish gluten-free?
Yes, as long as you use a gluten-free soy sauce or coconut aminos.
Can I freeze leftovers?
Yes, this dish freezes well for up to 3 months. Thaw overnight in the fridge before reheating.
What can I use instead of yogurt or sour cream?
You can use a dairy-free yogurt or skip the topping altogether.
Can I add meat to this recipe?
Yes, grilled chicken or shrimp would complement this dish well.
Allergy & Diet Restrictions
Why We Love This Recipe
Why we love this recipe: This White Beans, Spinach, and Brown Rice Stir-Fry is a perfect balance of fiber and lean protein, making it ideal for weight loss and sustaining energy throughout the day. Its quick preparation time and minimal clean-up make it a great option for busy individuals or meal prepping. Plus, the home-cooked touch and vibrant mix of vegetables make it both nutritious and enjoyable.
Recipe created by Fitmate Coach; inspired by Melissa L.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"I had white beans, spinach, brown rice, onions and peppers stirfry."
"Great balance of fiber and lean protein. I hope you continue to enjoy these wholesome meals as much as you have this week!"