Stir fry in lettuce bowls with cruciferous veggies

Updated: Sep 12, 2020


If you are looking for adding more cruciferous veggies in your diet, this one is always an easy and quick recipe to have on hand! Dark green cruciferous veggies are so rich in vitamin A and C, and minerals such as folate and vitamin K, not to mention they add a ton of in phytonutrients.


Being vegetarian, if you haven't looked into reasons why you should consume sesame seeds on a daily basis, now is the time to rethink! From aiding in digestion to heart health, fiber source to being high in plant proteins, this one is a magical seed. Also, Sesamin, a compound found in it has an anti-inflammatory and antioxidant effect that may protect your cartilages and joints.


Sesame seeds are a significant source of nutrition for vegetarians being rich in several B vitamins and minerals like iron, magnesium, calcium, phosphorus, zinc, copper. Around 3 Tbsp a day provides around 20% or more of daily requirements of the above minerals.


keto lettuce bowl, asian bowl, ketofriendly, cruciferous lettuce bowls


RECIPE:


Gluten-free

Nut-free

Vegan: use tofu instead of eggs

Soy-free: use balsamic vinegar or soy-free miso sauce

LOW-carb

KETO friendly: skip brown rice

Prep time: 20 minutes

Cook time: under 10 min

Serves: 2



The only step that would require special attention is making lettuce bowls. For this-

Step 1: Remove any wilted leaves of the lettuce head

Step 2: With a knife, remove the stem part of the lettuce and that would leave you with 3/4 of the top of the lettuce head

Step 3: Hold the lettuce (cut-core side up) in the palm of your hand and under cold running water. The lettuce fills with water, making for easy removal of the crunchy outer leaves for bowls. Drain in a colander then pat dry with a paper towel.


Ingredients:

  • olive oil, 2 Tbsp

  • cooked brown rice, 1.5 cups

  • bell peppers, 1/2, sliced

  • green onions, 1 bunch

  • cabbage, chopped, 1 handful

  • bok choy/kale, chopped, 1 cup

  • ginger piece, 1 inch square

  • garlic, 2 cloves

  • iceberg lettuce, fresh, 1 head

  • salt to taste

  • soy sauce, 1 Tbsp

  • chili-garlic sauce, 1 Tbsp

  • sesame seeds, 1 Tbsp

  • serrano peppers, chopped, to taste

  • roasted garlic and herb seasoning, 2 tsp

Serve with a side of boiled eggs

Instructions:

  1. boil eggs to hard boil consistency, keep aside (for a side).

  2. heat oil, add grated ginger and finely chopped garlic. Add all the other veggies, one by one, starting with broccoli that needs more time to cook, (save the lettuce for making bowls). Cook until all veggies are tender.

  3. add seasonings and spices, add the cooked brown rice.

  4. carefully separate the lettuce in three bowls (from 1/2 ahead)

  5. pour out the stir fry with rice in the bowls and sprinkle sesame seeds! Serve with boiled eggs on the side to make it wholesome.



Heat the oil, add garlic, grated ginger, and the veggies; subsequently add sauces and cooked brown rice


Pour out in lettuce bowls, right before serving





Pro Tips:

  • The only step that requires extra patience is peeling lettuce head, to separate out the bowls

  • It's easy to substitute fresh veggies with a frozen stir fry mix on hand.

  • You could add a sprinkle of roasted peanuts if you'd like on to


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Happy cooking!