Whole Grain Stir Fry
Getting ready for a big group of over 100 to share some tips about whole grains. This is a very easy and tasty way to incorporate grains into your diet.
Here’s a very pretty dish that is likely to become a real staple of your repertoire once you’ve gotten in the habit of having extra cooked grains on hand. You can vary it with your favorite stir-fry sauce and expand on it as you wish. I cook a batch on a weekday or weekend and then use them for the next few days.
Here are some ideas: With the grains, add small broccoli florets or carrots cut into quarter-inch-thick slices on the diagonal; include one or more types of canned Chinese vegetables, drained and rinsed, when you add the stir-fry sauce. Add extra sauce as needed to thoroughly coat all the ingredients.
1/3 cup water
2 cups of whole cooked grains *kumut, wheat berries, Quinoa, spelt berries
1 large red bell pepper, seeded and cut into thin strips
3 green onions or 1/2 cup fresh chives, cut into pieces
3-4 tablespoons of your favorite stir-fry sauce
1/2 cup fresh or frozen peas or snow peas (or any other vegetable see above)
soy sauce to taste
- In a wok or large skillet, bring the water to a boil. Add the grains, red pepper, and sliced scallion bulbs. Reduce the heat to medium and cook, covered, until the grains are tender and plump, about 2 minutes. Add 3 tablespoons stir-fry sauce, the peas, and scallion greens, and cook, uncovered, for 2 minutes, stirring frequently.
- Just before serving, stir in an additional tablespoon of stir-fry sauce, if desired, and add soy sauce to taste