Brown Rice & Veggie Stir Fry

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Brown Rice & Veggie Stir Fry

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This comes from my Thai father’s kitchen with a few minor modifications. My father used Thai Tiparaos fish sauce which is very salty, albeit good. But it has a strong odor which most Americans aren’t accustomed to, so when I was growing up, my friends had a hard time with it. Although when the dish was lightly flavored with the fish sauce, they loved it. The trick is to add it afterward like sprinkling with salt. If added while cooking the aroma is strong.
I also used oyster sauce and Bragg’s Liquid Aminos (our family didn’t know anything about Bragg’s when I was growing up). We didn’t even use soy sauce. We used the fish sauce I mentioned. The stir-fry veggies are a combination of some of my favorites: onion, green beans, green pea pods, broccoli, squash (green and yellow), and water chestnuts.


  • 1-2 cups Chopped veggies (broccoli, green beans, onions, zucchini )
  • 3-4 Garlic cloves ((fresh, chopped))
  • 1 tbsp Macadamia nut oil (ideal for sauté because it can withstand high heat)
  • 1 tbsp Bragg’s Liquid Aminos (Buy it here)
  • 1 tbsp Vegan Oyster Sauce (Buy it here)
  • 1 tsp Vegan Fish Sauce (Buy it here)
  • 1 can Water chestnuts (drained )


  • Heat your wok or pan with a little macadamia nut oil.
  • Mix in the garlic and sauté.
  • Add the Oyster Sauce. Don’t add too much, it can make it very salty.
  • Add the Bragg’s (enough to flavor and create a sauce without making too much).
  • Mix all.
  • Now add the veggies and mix together. I don’t cook them very long or they become lifeless and reduce the nutritional value that you get from them. Remember, it’s better to make the sauce with the “less is more” idea because you can always add more sauce once the veggies are added but if you drench them in the sauce, it’s like having a salad with way too much salad dressing–tough to swallow.


Note: Really be aware that this meal can become salty very quickly. So go easy on adding the liquids and taste often. 🙂
Author: Phoebe Chongchua

Phoebe Chongchua is a multimedia brand journalist who consults and writes on wellness, all things plant-based, fitness, lifestyle, and travel. She is yoga certified and earned her certificate in Whole Food Plant-Based Eating in 2010 through eCornell and the T. Colin Campbell Foundation. She's also a top podcaster for her marketing/storytelling podcast, The Brand Journalism Advantage at

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