Nutrijoy

Wok Wonder Bowl

Yields: 4 servings

Prep time: 15 minutes

Cook time: 15-20 minutes

Total time: 30-35 minutes

Why it’s great: Fast cooking, highly customizable with whatever vegetables you have on hand, and a balanced meal with protein.

Ingredients:

  • 1 tablespoon sesame oil (or other high-heat oil like avocado oil)
  • 1 block (14-16 oz) extra-firm tofu, pressed and cubed, OR 1 lb shrimp, peeled and deveined
  • Assorted Veggies (aim for 5-6 cups chopped total):
    • 1 head broccoli, cut into florets
    • 2 carrots, thinly sliced or julienned
    • 1 red bell pepper, thinly sliced
    • 1 cup snap peas or snow peas
    • 1 cup sliced mushrooms
    • 1 cup baby corn
    • 2 cups chopped bok choy or napa cabbage
  • 2 cloves garlic, minced
  • 1 tablespoon fresh ginger, grated
  • For the Stir-Fry Sauce:
    • 1/4 cup low-sodium soy sauce or tamari
    • 1 tablespoon rice vinegar
    • 1 tablespoon honey or maple syrup (optional, for sweetness)
    • 1 teaspoon cornstarch or arrowroot powder (for thickening)
    • 1/4 cup water or vegetable broth
  • Cooked brown rice or quinoa, for serving
  • Sesame seeds or chopped green onions, for garnish (optional)

Instructions:

  1. Prepare Sauce: In a small bowl, whisk together all the stir-fry sauce ingredients until smooth. Set it aside.
  2. Cook Protein: Heat the sesame oil in a large wok or skillet over medium-high heat.
    • If using tofu, add the cubed tofu and cook, stirring occasionally, until it’s golden brown and slightly crispy, about 5-7 minutes. Remove the tofu and set it aside.
    • If using shrimp, add the shrimp to the hot pan and cook for 2-3 minutes per side until it’s pink and cooked through. Remove and set aside.
  3. Sauté Veggies: Add the hardier vegetables (like broccoli, carrots) to the hot wok/skillet. Stir-fry them for 3-4 minutes until they’re slightly tender-crisp. Then, add the bell pepper, mushrooms, snap peas, garlic, and ginger. Continue to stir-fry for another 2-3 minutes.
  4. Combine & Sauce: Return your cooked tofu or shrimp to the pan. Give the prepared stir-fry sauce a quick whisk again (as the cornstarch can settle) and pour it over the vegetables and protein. Cook, stirring constantly, until the sauce thickens and beautifully coats everything, about 1-2 minutes.
  5. Stir in the bok choy or cabbage (if you’re using it) and cook until it’s just wilted.
  6. Serve: Dish out your stir-fry hot over cooked brown rice or quinoa. Garnish with sesame seeds or chopped green onions if you like!