Rice to the Occasion

Garlic Broccoli & Bell Pepper Stir-Fry Over Brown Rice (Low-Sodium, Asian-Inspired Dinner)

30 minutes
Serves 4
DinnerChineseLow-sodium
Herb's take

Tonight we're channeling Chinese takeout vibes, minus the sodium blast, with a colorful, lightning-fast stir-fry. You'll learn the secrets of blooming garlic and flash-searing veggies for maximum flavor and crunch without a grain of salt.

Ingredients

Yield
4

Instructions

  1. 01
    Rinse the brown rice in a fine mesh strainer until the water runs clear. Combine with 2 1/2 cups water in a saucepan, bring to a boil, cover, reduce heat to low, and simmer for 35-40 minutes until tender. Remove from heat and let sit covered.
  2. 02
    While the rice cooks, prep your broccoli, bell pepper, garlic, ginger, scallions, and peanuts. Mise en place isn't just chef-speak, it's your insurance policy for quick-cooking dishes like this.
  3. 03
    In a small bowl, whisk together low-sodium soy sauce, rice vinegar, sesame oil, and black pepper. Set aside.
  4. 04
    Heat a large nonstick or carbon steel skillet over medium-high until hot. Add canola oil, then toss in the minced garlic and ginger. Stir constantly for 30 seconds until fragrant but not browned.
  5. 05
    Immediately add the broccoli and stir-fry for 2 minutes.
  6. 06
    Add the sliced bell pepper and stir-fry another 2-3 minutes, until vegetables are crisp-tender and vibrant.
  7. 07
    Give the sauce another stir and pour it around the edge of the hot pan, not directly onto the veggies. Toss to coat everything evenly.
  8. 08
    Continue stir-frying for 1-2 minutes until the sauce is nearly absorbed and the veggies gleam.
  9. 09
    Turn off the heat. Taste and adjust with more vinegar or pepper if needed.
  10. 10
    Fluff the brown rice with a fork. Divide among four bowls.
  11. 11
    Top each bowl with the garlicky broccoli and pepper stir-fry.
  12. 12
    Garnish with scallions and a scatter of chopped peanuts for crunch. Serve immediately.

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