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Vegan - Vegetarian Recipe Book

How Mary and Frank and Friends Eat
"We are dedicated to cruelty free living through a vegetarian - vegan lifestyle."
"Let no animal die that we may live!"

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Veggies, Sweet Potato and Shiitake Mushroom No-Fry Stir-Fry
Serve Over a Bed of Brown Rice


2-3 lbs. Bok Choy
1 lb. Stir Fry Veggies, frozen
1 Sweet Potato, large
2 cups Shiitake Mushrooms, dry or fresh
2 Onions, medium, diced
1-2 tbsp. Garlic, crushed
Hot Red Pepper Sauce (to taste)
2 tsp. Ginger, dry, ground
4 tsp. Soy Sauce
1/2 cup Water or Stir Fry Liquid
2 tsp. Corn Starch
(To enlarge the photo of the Veggies, Sweet Potato and Shitake Mushroom No-Fry Stir-Fry, click on the photo or link)


This recipe will take about one half hour to prepare in a microwave oven or a wok.

We begin by putting the covered glass pot on the stove and heating the four cups of water for cooking the two cups of brown rice

If using dry shiitake mushrooms, soak them in water at this time, too.

While the water is heating for the rice, peel the onions and garlic.  Dice the onions and crush the garlic and place in a wok or large covered dish for cooking in a microwave oven.  Add the hot red pepper sauce and mix well.  If stir-frying in a wok, add a little water to cook by steaming.  Cook for about 5 minutes.

By this time the water should be boiling in the pot on the stove.  Add the rice, cover, and lower the heat to simmer.

Peel, slice and cube the sweet potato and add to the wok or covered dish along with the ginger.  Cook for another 10 minutes, or until the sweet potato begins to soften. 

Wash the bok choy and cut into bite size pieces.  Add to the pot or wok.  Next, add the soaked and drained shiitake mushrooms.  (If the shiitake mushrooms are fresh, wash them and add to the other ingredients.)  Add the stir-fry veggies and cook until the veggies begin to soften.

Mix the soy sauce and corn starch in a measuring cup or small bowl.  If there is at least 1/2 cup of liquid in the wok or covered dish, omit adding any additional water.  If not, add a little water and mix well.  If there is more than 1/2 cup of water in the wok or covered dish, you may need to add a little more corn starch.  Pour slowly over the stir-fry and mix well.  Continue cooking for a minute or two to allow the cornstarch to thicken the liquid. When the sauce has thickened, it is ready to serve over a bed of brown rice.


The above recipe is in keeping with God's creation intent (Genesis 1:29-31):  'Then God said, "I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food.  And to all the beasts of the earth and all the birds of the air and all the creatures that move on the ground-- everything that has the breath of life in it-- I give every green plant for food." And it was so.   God saw all that he had made, and it was very good.' (NIV)  Let no animal suffer or die that we may live!  (d-18)

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