Healthy Eating: Brown Rice Stir-Fry with Vegetables


• 1/2 cup uncooked brown rice (100 g)

• 1 cup chopped red cabbage (80 g)

• 1/2 head of broccoli, chopped

• 1/2 chopped red bell pepper

• 1/2 chopped zucchini

• 2 tbsp extra virgin olive oil

• 4 cloves of garlic, minced

• 1 handful fresh parsley, finely chopped

• 1/8 tsp cayenne powder

• 2 tbsp tamari or soy sauce

• Sesame seeds for garnish (optional)


1. Cook the brown rice according to package directions.

2. Place some water in a wok or frying pan and bring it to a boil. Then add the veggies (they must be covered by the water) and cook for 1 to 2 minutes over high-heat. Drain the veggies and set aside.

3. Heat the oil in the wok and add the garlic, cayenne powder and parsley. Cook over high-heat for 1 minute, stirring occasionally.

4. Add the vegetables, rice & tamari. Cook for about 1 to 2 min more.

5. Add some sesame seeds for garnish (optional).

6. Store the brown rice stir-fry in a sealed container in the fridge for up to 5 days.

• Feel free to use other grains, veggies, spices or other non-refined oil.

• To make an oil-free recipe, just cook the garlic, cayenne powder and parsley in some water or oil-free broth. You could also omit step number 3, use some garlic powder and cook it with the cayenne powder, parsley, veggies and rice for a few minutes.

• If you don’t like spicy food, omit the cayenne powder or add less.

Prep Time: 10 min.  | Cook Time: 35 min.  | Total Time: 45 min.

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Joseph Menslage

As the President and Publisher of Katy and Fort Bend Christian Magazines, Joe Menslage is committed to covering social and political news from a Christian worldview. He founded Katy Christian Magazine in 2005, which swept the greater Houston and Katy areas like a storm. That’s when Joe realized the urgent need for publications willing to give voices to the voiceless, without political correctness or censorship. Joe Menslage founded sister-publication Fort Bend Christian Magazine in 2014. Prior to creating Katy Christian Magazine, Joe Menslage led a colorful life. He was born in Lake Charles, Louisiana, spent a great deal of his childhood in Colorado, and lived in a couple of other states before he moved to Houston in 1981. Joe was God-gifted with an entrepreneurial mind, and self-started other business ventures before he found his calling. In Joe’s words, our innate talents are given by the Lord, and are meant to be used to serve the Lord. Aside from being a President and Publisher, Joe Menslage is also the co-founder of Katy Christian Chamber of Commerce, where Christians can network, build business connections, listen to passionate speakers, and enjoy monthly breakfasts and lunches. Joe Menslage also hosts a weekly political satire YouTube channel. Joe Menslage has four children. Outside of work, he enjoys hiking, watching zombie movies and K dramas, ax-throwing and Krav Maga.