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Vegetarian Wok & Peanut Sauce

September 26, 2013 - By Sophie Blais

Temps de lecture 2 minutes

Here is one of my favourite vegetarian recipes! I eat it almost every week. It is often said that vegetarian recipes lack protein, but it’s not the case with this one, as it contains 20 g, thanks to the lentils, brown and wild rice, peanut butter, as well as green vegetables and portobello mushrooms! Tell me what you think about it! What are your favourite vegetarian recipes?

4 servings

Per serving: 437 calories / 74 g carbs / 9 g fat / 20 g proteins / 11 g fiber

125 ml (1/2 cup) brown rice, dry
125 ml (1/2 cup) wild rice, dry
500 ml (2 cups) low-sodium vegetable broth
5 ml (1 teaspoon) olive oil
1/2 onion, sliced
1 garlic clove, chopped
750 ml (3 cups) broccoli, cut in pieces
500 ml (2 cups) canned lentils, rinsed and drained
12 mini bok choy, sliced
4 large portobello mushrooms, sliced
60 ml (1/4 cup) cilantro
Salt and pepper, to taste

Peanut sauce
2 garlic cloves, chopped
60 ml (1/4 cup) water
30 ml (2 tablespoons) natural peanut butter
30 ml (2 tablespoons) low-sodium soy sauce
30 ml (2 tablespoons) rice vinegar
15 ml (1 tablespoon) maple syrup
15 ml (1 tablespoon) tahini
5 ml (1 teaspoon) ginger, chopped
Salt and pepper, to taste


  1. Cook both types of rice together with the vegetable broth in a cooking pot (you can use only one type of rice if you want, but I like to mix both!) according to the instructions.
  2. While the rice is cooking, prepare the peanut sauce. In a small pan, mix together all the ingredients, add salt and pepper, and bring to a boil before lowering heat to minimum in order to keep the sauce warm.
  3. In a wok or large pan, heat the olive oil. Add the onions and cook for 1 minute. Add the garlic, broccoli, lentils, and bok choy. Mix thoroughly, and cook for another 5 minutes.
  4. Add the mushrooms with salt and pepper. Resume cooking for another 3 minutes.
  5. Once the rice is cooked, add the sauce on the vegetables, and mix thoroughly.
  6. Put half a cup of rice on each plate, add the vegetables, and garnish with cilantro.

Bon appétit!

By Sophie Blais

Vegetarian Wok & Peanut Sauce is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2013

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