Ok..it is stirred, but not fried. Creating new raw food recipes is something that I love to do. Even more fun is getting surprised along the way. When I started this recipe, I had something very different in mind. As I started throwing ingredients together, I was taken in a completely different direction. The result is a very quick and easy “stir fry” that will please everyone. This raw food recipe will banish all of your excuses! It is not complicated, it does not take too much time and the flavors are great.
A quick marinade, chop a few veggies, toss and eat. Parsnips make up the “rice”. I am becoming very fond of parsnip rice!
Equipment Needed: Food Processor
Broccoli Mushroom “Stir Fry”
Marinade:
- 1/4 C Olive Oil
- 2 T Nama Shoyu
- 1 T Agave or Raw Honey
Whisk olive oil, nama shoyu and agave or honey together.
Stir Fry
- 1 1/2 C Sliced Mushrooms
- 1 C Chopped Broccoli
- 1 Large Parsnip
- 2 Carrots
- 1 C Pea Pods
- Sesame Oil (optional)
- Black Sesame Seeds (Optional)
Place broccoli and mushrooms in marinade. Stir to coat. Set aside.
Peel and cut parsnip into pieces. Place in food processor and process until coarsely chopped.
Cut the carrots into match stick sized pieces.
Chop the pea pods into 1/2 inch pieces and mix into the parsnip “rice” with the carrots.
Stir in the entire broccoli, mushroom marinade mix. Toss. You can dress it with a little sesame oil and black sesame seeds for more flavor.
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{ 41 comments… read them below or add one }
Okay, yum!
Ooo … I just may have to make this for my book club group on Monday. It looks devine!
Thank you!
OMG! That looks so scrumptious!!
So easy, too!!
mmm, that looks quick, easy, and most importantly, DELICIOUS! can’t wait to to give it a try! thanks for sharing! =)
YUMMY!!! I have all the ingredients (yep even parsnips:) and I will be making this for lunch today.
Thank you.
Looks delicious!
I’m still working on my relationship with parsnips….Maybe I could use jicama instead…this loos AMAZING!!!
Just used your recipe for dinner, only had to replace parsnip with fennel – but it was delicious.
I am enjoying your site and your creations on a regular basis.
Very creative and wild recipes….ALWAYS with a TWIST! I am currently
prepping for those amazing looking cinnamon buns and I need to
know what temp to dial-in my new Excalibur – for the dehydration part.
Your photo’s are especiallly delicious…..what kind of camera/lens etc. ?
I count down the hours ,waiting for your next rawcreation.Thank You !!!
Just made this… fantastic! I used romanesco for the “rice” because I didn’t have a parsnip. Thanks for the recipe!
I will add that back in. The first 1/2 hour can be at 145 (the food never reaches that temp so don’t worry) and then reduce to 116. I will add to the recipe. I use an old Nikon, entry level digital slr, the D70. I use different lenses but my favorite is my 50mm, 1.8. Wish I had a 1.4. It is on my wish list.
Hi Susan, I’ve never commented before but there’s always a first time….
I have been following your blog for a while now, and you have inspired me more than my words can express…..Love your blog, your photos, your food, your energy….
There’s a dual award Happy & Sunshine waiting for you at my blog….
In gratitude….
Neeta
That looks so darn tasty! Better than the cooked version.
Thanks for sharing.
Gorgeous pictures! Happy valentines day
I love this recipe. Tried it out last night for dinner and it was so perfect and satisfying.
Thank you for a great recipe and wonderful site!
Okay…made this last night for dinner and the only disappointing factor was when I took my last bite! OMG…this was absolutely DE-LISH! My husband has food sensitivities/allergies and can’t have the Nama Shoyu, so we substituted with Braggs Aminos. He COULD NOT believe how wonderful it tasted. He said this one is a keeper! Thanks, Susan, for ALL of the awesome information, recipes, eye candy (your photos) and inspiration!
looks like my mom’s food
we use salt, rice vinegar, and sesame oil.
this is so simmilar to a salad i came up with the other day when i had extra broccoli and mushrooms. they just go so well together! thanks for the ideas for spicing it up. you can see my simple idea here: http://veganinvermont.blogspot.com/2010/02/crunchy-munchy-salad.html
This is a wonderful recipe!!! Thank you thank you thank you
We’re just starting out with raw (after taking 18 months to eliminate all processed foods, kill all food addictions, and perfect our green drinks!) and this is the first main course recipe I came across that we liked….and now that we’ve made it….we LOVE IT!
This looks delicious! I’m not a raw vegan, but I’m trying to incorporate more raw veggies into my diet and have been trolling for easy raw recipes. This looks so yummy! I absolutely love parsnips, and never thought to chop them up like that-what a great way to get a crunchy texture. Thanks for sharing.
I’m adding this to my raw veggie recipe link party: http://hideousdreadfulstinky.blogspot.com/2010/07/rawking-raw.html
If you (or anyone who reads this) have any more links to share, please feel free to do so
(Found you via foodgawker)
Thank you so much for this recipe. I’ve recently started eating raw to hopefully help cope with my fibromyalgia. Out of all the recipes I’ve made at home so far this one is the best. I’m not a fan of parsnips, but once the recipe was mixed together I couldn’t even tell that was what I was eating…. delish!!!
This was amazing. I have just started eating more raw and this recipe passed the test. Now I’ll have to make more and have my husband try it. I did add chopped tomatoes, onion, green pepper and garlic because that’s the way I make my stir fry and it was amazing.
This was easy and delicious! I was a bit dubious about the raw parsnip, but it tasted great, and everyone who tried it was very impressed that something raw could taste so good! I’m working my way through your recipes, today it’s the leek and mushroom tart and I’m using the base of the cheesecake for a chocolate tart. Keep them coming and I love the photography!
i tried this recipe but something went terribly wrong on my end … i’m convinced it was me. i don’t know what happened but it just didn’t taste good at all. perhaps my palette needs to get used to food in their raw form because i so wanted to throw those mushrooms in a skillet. urgh. i’ll keep trying.
Well, it tends to be a favorite around here….
How many servings do you get with this recipe?
3-4 depending on how much you eat.
Thanks! I’ll double it, since I make enough for 1 week.
Honestly, rawmazing is an understatement! You are awesome, this stir fry rawks. I made a varaiation of it, as I did not have all the ingredients you used, but it turned out awesome. I posted it on my blog, keep inspiring me!
This recipe was awesome, and removed any skepticism that I still held about eating raw vegetables.
Just learning raw. This dish is as delightful as it looks. Taking it to potluck. Amazing for real! Appreciate your generosity in sharing!
Gracias mi amiga. I modified the recipe for what I have on hand and it was wonderful. I didn’t have sesame oil, went way lighter on all liquid ingredients and just lightly coated things, added a little bit of teriyaki sauce, and substituted parsnips for cauliflower (grind this in the food processor just the same). I really enjoyed this meal and I look forward to sharing it with my boyfriend tonight when he gets out of dance class. ~pce n harmony
I am just beginning the quest for eating more raw veggies as I definitely don’t crave them. This was good and I changed the recipe a bit because of what I had at home. I used celery and red peppers instead of the parsnips and mushrooms (which I cannot force myself to like). Also, had only the white sesame seeds to tossed some of those on instead. I didn’t marinate long because I needed something right away but will enjoy it probably more the second time round when it sinks in more. Thank you!
Made this tonight and it turned out scrumptious. My husband and I ate the whole thing. Plan to make this for any potlucks. I used cauliflower instead of the parsnip. Sesame oil and black sesame seeds add that special flavor that I love. This is our favorite raw food recipe so far. Thanks.
Really really good and super simple to make. It really has the flavor of stir fry, but without the grease. plus it’s all fresh. Definitely a recipe I will keep and tweak based on what’s in stock in my kitchen.
Since I made mine gluten free, I substituted Tamari for Shoyu. Delish!
Wow! Yum! I just made this dish for my dinner and it was amazing! Possibly even the best Raw meal I have eaten since transitioning to a 95% raw diet 6 months ago! Thank you!
This is one of my favorites so far. It is so quick, easy, and not so many ingredients. Plus no hard to find ingredients.
Great recipe! I’m quite new to raw food eating, but I’m getting so much inspiration from your website. Thank you so much! And I recently bought your Holiday Cooking E-book and can’t wait to try those recipes. I made this particular recipe last night and brought it to work today….everyone loves it! I didn’t have parsnips, so I substituted grated cauliflower, and to the sauce I added grated ginger and lime juice and lime zest! Yummy, yummy!
Thanks again for all the recipes/tips…I’m getting a lot of use out of your website! I just got my Excalibur last week and my first two things I made was your eggplant “bacon” and the kale chips. I will be making the cinnamon “toast” this weekend!
This was absolutely delicious!!! This is on my “one night a week” dinner list!!!
This is out-of-this-world delicious and sooo easy to make as well!! I made it for my lunches last week and enjoyed it so much I made it again tonight. Yummm! The marinade is so simple yet makes the mushrooms so good; almost a meal in itself! I am new to this site but have been a raw foodist the last almost 7 years. I am really enjoying your recipes! Thanks so much for sharing!!