Mid-America Regional Vegetable Stir-Fry with Brown Rice

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A colorful medley of fresh vegetables from the Mid-America region stir-fried in a savory soy-ginger sauce served over nutty brown rice. This Asian Fusion-inspired stir-fry recipe (vegetarian), ready in about 60 minutes, pairs brown rice, water, canola oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 50 min Serves 4 Asian Fusion cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Rinse 1 cup brown rice under cold water until water runs clear. Combine with 2 1/4 cups water in a medium saucepan and bring to a boil over high heat. Reduce heat to low, cover, and simmer for 45 minutes until rice is tender and water is absorbed. Remove from heat and let stand covered for 5 minutes.
  2. Step 2: While rice cooks, heat 2 tbsp canola oil in a large skillet or wok over medium-high heat. Add 2 minced garlic cloves and 1 tbsp grated fresh ginger, stirring for 30 seconds until fragrant.
  3. Step 3: Add 1 cup broccoli florets, 1 medium julienned carrot, 1 cup snap peas, and 1 sliced red bell pepper to the skillet. Stir-fry for 5-6 minutes until vegetables are crisp-tender and vibrant.
  4. Step 4: Pour 3 tbsp low sodium soy sauce and 1 tsp toasted sesame oil over the vegetables. Toss well and cook for 1 more minute until sauce coats the vegetables.
  5. Step 5: Serve the stir-fry over the cooked brown rice and garnish with 1 tbsp sesame seeds and 2 sliced green onions.

Frequently asked questions

How long does Mid-America Regional Vegetable Stir-Fry with Brown Rice take to make?

Total time is about 60 minutes (10 min prep + 50 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Mid-America Regional Vegetable Stir-Fry with Brown Rice?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep brown rice from drying out.

Can I substitute ingredients in Mid-America Regional Vegetable Stir-Fry with Brown Rice?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Mid-America Regional Vegetable Stir-Fry with Brown Rice for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Mid-America Regional Vegetable Stir-Fry with Brown Rice vegetarian?

Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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