Vegetable Sweet and Sour Stir-Fry

You will definitely want two servings of this vegetable sweet and sour stir-fry!  It is packed full of vitamins and nutrients!

Serving Size: 8

Ingredients

  • Sweet-and-Sour Sauce:

  • ½ cup pineapple tidbits, packed in own juice

  • ½ cup apple juice concentrate

  • ¼ cup crushed tomatoes or tomato sauce

  • 2 tablespoons soy sauce

  • 1 ½ teaspoons cornstarch

  • ¼ teaspoon ground black pepper

  • Stir-Fry:

  • ¼ cup vegetable broth or water

  • 1 onion, thinly sliced

  • 1 cup celery, diagonally sliced

  • 1 carrot, diagonally sliced

  • 1 red or green bell pepper, sliced into strips or smaller pieces

  • ¾ cup water

  • 4 or 5 garlic cloves, minced or pressed

  • 2 tablespoons thinly sliced fresh basil, or ½ teaspoon dried basil

  • 2 cups sliced mushrooms

  • 2 tablespoons sunflower seeds

Instructions

  1. Combine the pineapple and its juice, apple juice concentrate, tomatoes, soy sauce, cornstarch, and pepper in a small bowl. Mix well and set aside.

  2. Heat the broth in a wok or large skillet. Add the onion and cook and stir over high heat for 2-3 minutes, until just soft.

  3. Add the celery, carrot, bell pepper, water, garlic, and basil and cook and stir until the vegetables are tender-crisp, about 2-3 minutes. Add the mushrooms and continue to cook and stir for about 3 minutes longer, until mushrooms are tender.

  4. Stir in the pineapple mixture and continue cooking for about 2 minutes, until the sauce thickens. Transfer to a serving dish and sprinkle with sunflower seeds.

  5. Serve over brown or wild rich blend.

Stored in a covered container in the refrigerator, leftover Stir-Fry will keep for up to 3 days.

(Recipe adapted from The Cancer Survivor’s Guide, by Neal Barnard, MD and Jennifer Reilly, RD)