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October 15, 2015

Shanghai Stir Fry

Sharon Palmer, RDN/Plant-Powered for Life

  • Try this traditionally taboo dish! Heather Poire

Serves 4

1 1/3 cups (300g) uncooked forbidden (black) rice
2 1/3 (525ml) cups water
1 tablespoon sesame oil
1 medium carrot, sliced
1 medium onion, coarsely sliced
3 medium garlic cloves, minced
1 1/2 teaspoons minced fresh ginger
1 tablespoon black sesame seeds
1 medium green bell pepper, coarsely sliced
1 15-ounce can (425g) baby corn, drained
1 8-ounce can (225g) water chestnuts, drained
1 8-ounce can (225g) bamboo shoots, drained
3 cups (675g) sliced Chinese (Napa) cabbage
1 cup (225g) sliced mushrooms
1 cup (225g) fresh bean sprouts
1/4 cup (small bunch) chopped fresh cilantro
3 tablespoons reduced sodium soy sauce
1/2 teaspoon rice vinegar
1 tablespoon agave nectar
1/4 cup (60ml) reduced sodium vegetable broth (stock)
1 tablespoon cornstarch
2 green (spring) onions, white and green parts, sliced
1/2 cup (115g) coarsely chopped cashews


1. Place the rice and water in a small pot, cover, and simmer over medium-low heat for about 30 minutes, until tender, with all of the water absorbed.

2. Meanwhile, heat the sesame oil in a large sauté pan or wok over medium heat.

3. Add the carrot and onion and sauté for 3 minutes.

4. Add the garlic, ginger, and sesame seeds and sauté for an additional 5 minutes.

5. Add the bell pepper, corn, water chestnuts, and bamboo shoots and sauté for an additional 3 minutes.

6. Add the cabbage, mushrooms, sprouts, and cilantro and sauté for an additional 3 minutes.

7. Mix the soy sauce, vinegar, agave, broth, and cornstarch in a small dish until smooth. Add to the pan with the vegetables and continue to sauté for about 3 minutes, until the sauce has thickened and the vegetables are crisp-tender.

8. Garnish the stir-fry with the green onions and cashews and serve with the rice.