Teriyaki stir fry rice with vegetables

Ingredients

Main ingredients

• Large eggs, beaten – 6
• Medium scallions (white and green parts separated) – 6
• Garlic, chopped – 6 cloves
• Frozen corn – 1.5 cups
• Frozen peas – 1.5 cups
• Mixed bell peppers, in strips – 1 cup
• Carrots, diced – 1.5 cups
• Cooked white rice (from approx. 3 cups dry) – 9 cups
• Rice vinegar – 3 tbsp
• Soy sauce (tamari or regular) – 4.5 tbsp
• Cane or brown sugar – 3 tbsp
• Peanuts, roughly chopped – 1.5 cups
• Oil for frying (sesame or rapeseed) – as needed

Homemade teriyaki sauce (approx. 500 ml)

• Sake – 150 ml
• Mirin – 150 ml
• Rice vinegar – 100 ml
• Rice syrup (or maple syrup) – 100 ml
• Tamari (or soy sauce) – 300 ml
• Garlic, chopped – 5 cloves
• Scallions, roughly chopped – 50 g

Method

Teriyaki sauce

1. Put all the ingredients in a pot, bring to a boil and reduce until the sauce thickens (it should coat the back of a spoon).
2. Adjust the seasoning as needed and set aside. It goes straight into the hot rice, in whatever amount you like.

Omelet

1. Beat the eggs with a pinch of salt and cook in a pan as a thin omelet. Cut into strips.

Vegetables

1. Heat the oil in a large pan or wok. Fry the white part of the scallions and the garlic, then add the carrots, bell peppers, peas and corn.
2. Stir-fry for 4–5 minutes until softened but still crisp.

Rice and seasoning

1. Add the cooled cooked rice and mix well. Season with soy sauce, rice vinegar and sugar.
2. Add the prepared teriyaki sauce to taste.

Finishing

1. Fold in the tofu, the omelet and the green part of the scallions. Sprinkle with chopped peanuts.

Serving

Serve warm in bowls or boxes. You can add sriracha, sesame or lime. Also excellent cold as a lunch "to go."

Key ingredients

Tofu

Complete soy protein; cooling, good in warming sauces for balance.

Jasmine rice

Slightly sticky aromatic rice; naturally thickens soups.

Carrot

Beta-carotene (vitamin A) for skin and eyesight, fibre, natural sweetness.

Red bell pepper

High in vitamin C and antioxidants; sweet once roasted.

Garlic

Antibacterial and antiviral; supports immunity and the circulatory system.

Tamari sauce

Gluten-free soy sauce — deep umami without animal products.

Sesame seeds

Calcium, healthy fats and lignans; toasted, they add umami and depth.

Onion

Prebiotic fibre for the gut flora, anti-inflammatory flavonoids.

Peas

Plant protein, fibre and vitamin C; fresh and sweet.

Corn

Sweetness and fibre; corn tortillas are gluten-free.

Why it’s good for the body

• Eggs and tofu are an excellent source of complete protein.
• The vegetables provide fiber, antioxidants and vitamins.
• Peanuts bring healthy fats and extra crunch.
• The homemade sauce is free of additives and preservatives.

Traditional and functional notes on the ingredients — not medical claims.

Notes

• Cook the rice a day ahead so it stays fluffy and separate.
• You can make the teriyaki sauce in advance and keep it in the fridge for 5–7 days.
• For a vegan version, make it without eggs or with a substitute (tofu scramble).