Vegan Teriyaki Stir Fry

For the past 4 years I have been teaching freshman Health class and we discuss healthy eating. After learning about the health effects of heavily animal vs. plant based diets, students asked me yesterday and often do, “How do I do eat a more vegan diet?”. Since I eat a mostly plant based diet, I documented last nights dinner. The reason for the ingredients is because that is what I had in the fridge. 🙂

Vegan Teriyaki Tofu Stir Fry

1 cup chopped mushrooms

1/4 cup red onions

1/3 cup chopped tofu (I used baked, teriyaki flavored)

1/4 cup teriyaki based Hawaiian sauce

1/4 cup white wine (optional, I left this out of the kids recipe, even though the alcohol cooks off)

1 cup pre-cooked brown rice

2 cups Brussels sprouts, basted with garlic olive oil, salt and pepper, steamed and chopped.

Saute mushrooms, onion and tofu in plant based oil (i.e. coconut or cooking spray). Add teriyaki sauce and white wine and bring to a boil. Remove from heat. Add chopped Brussels sprouts and stir. Heat rice (stir fry or add to hot water for 1 minute and remove). Add vegetable mixture to rice and enjoy! This has plenty of protein, fiber, vitamins and minerals. Tastes great and you will feel great too….