When i first changed my diet, i cooked this meal almost everyday as its such an awesome way to get in greens and all the essential vitamins & minerals. An awesome idea is to cook enough for left overs the next day, no need to cook lunch, bonus!
You will need:
– 1 large sweet potato
– 3 white potatoes
– olive oil
– salt & pepper
– 1 brown onion
– 2 cloves of garlic (minced)
– 1 red capsicum
– 1 zucchini
– 1 head of broccoli
– 1 cup of chopped mushrooms
– 2 handfuls of bean sprouts
– any leafy greens you have handy (i use bok choy, spinach & silver beat)
– soy sauce
– 1 cup of brown rice
First you need to heat up your oven to 180 degrees Celsius. Whilst this is heating up, chop up your sweet potato and white potatoes into rough cubes. In a large tray, drizzle some olive oil on your potatoes along with some salt & pepper to taste. These will need to cook for about 45 minutes to an hour or until nice and crispy.
*Tip: Remember that white potatoes take a little longer to cook than sweet potato so cut up the sweet potato slightly larger than the white potatoes.*
Brown rice usually takes about 40 minutes to fully cook so boil some water and add the rice. Cook until its tender.
Whilst the potatoes and rice are cooking, time to start on the stir fry. Chop up the onion & ginger (you only need a small amount to get a beautiful flavour) & crush your garlic, add to a large fry pan or wok with a touch of olive oil. Start to fry these ingredients off until fragrant and slightly golden. Chop up the capsicum, zucchini, broccoli and mushrooms. Then add it to the pan to soften.
After about 10 minutes, add the bean sprouts, then the spinach and 1 tablespoon of soy. Place a lid over the top and switch to a low heat. Leave now for about 10 minutes. Remove the lid and add the other tablespoon of soy. Fry up until cooked & fragrant.
Once all components are cooked, serve the rice, veggie stir fry & the potatoes in a large bowl.