Spicy Veggie Raw Food “Stir Fry”

by Susan on March 4, 2010

The most important raw food recipes that I have in my collection are for quick and easy main dishes that really satisfy. Wanting something a little spicy and a lot flavorful. I threw some ingredients in the food processor. Tasting as I went along, I came up with one of my favorites to date. Starting with the parsnip rice, I threw in a couple more veggies and topped it off with a spicy sauce. It is fun, fast and the flavors are great. Don’t be intimidated by the parsnip rice. The flavor is very mild and when combined with the other ingredients, makes a great meal.

Parsnips are full of vitamin C, have tons of fiber and are high in folic acid. They are a good source of niacin, magnesium, thiamine and potassium. They also have vitamins B6 and E.

Spicy Veggie “Stir Fry”


  • 2 C Chopped Parsnips
  • 2 Carrots
  • 1/2 C Pine Nuts
  • 3/4 C Broccoli, Chopped
  • 1/2 C Mushrooms, sliced

Finely chop parsnips, carrots, and pine nuts and place in bowl. If you are using a food processor to do this, you will want to do each separately. Combine with chopped broccoli and sliced mushrooms. (mushrooms not pictured)

Stir to combine.


  • 1/4 C Olive Oil
  • 1/3 C Sun dried Tomatoes (soft)
  • 1 t. Chili Peppers (dried)
  • 1 1/2 t. Curry Powder
  • 1 T Nama Shoyu
  • 1 T Agave (Optional)

Combine all ingredients in food processor, process until well combined. Stir into “rice mixture”.

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{ 43 comments… read them below or add one }

Raw Candy March 4, 2010 at 12:23 pm

Mmm, looks delicious! I haven’t tried parsnip rice yet — I usually do jicama — but am inspired to try parsnips :)


Tanya March 4, 2010 at 2:29 pm

Parsnips or parsley? I assume you mean parsnips? (ingredient list) This looks delicious…will def. have to try it.


Christine March 4, 2010 at 3:23 pm

I have yet to try parsnip rice. But with a pic and recipe like this… I think I will be raw’cooking’ in the kitchen this weekend. Now to search your blog for some sweat raw treats for dessert. :)


Mandi March 4, 2010 at 3:50 pm

This is a quick and easy treat! Looks like it has a great texture too. Printed and added to the recipe queue! <3


AnnBoBlueberry March 4, 2010 at 6:33 pm

I think I have my lunch idea for tomorrow!


Roxanne March 4, 2010 at 7:30 pm

Love how you shared your “inner most creative thoughts”,
while creating this recipe for us dedidicated readers. I sense
how your “21 Day Raw Winter Challenge” has made your
website even more spectacular.
ROCK ON BABE!!!!!!!!!!


Sie March 4, 2010 at 10:30 pm

Must. Try. Soooooon. :-)


Leatha March 4, 2010 at 11:43 pm

You never cease to amaze Susan! I absolutely love what you do and your recipe is so vibrant. Makes me wanna lick my screen! LOL


Barbcam March 5, 2010 at 10:25 am

I made your other ‘stir-fry’ recipe and really liked it. I’ll try this one and maybe my husband will try it with the extra spice! Thansk for all your recipes–every single one I’ve tried (and that is many of them!) have all been keepers!


KJ March 5, 2010 at 10:45 am

This looks so good! I am on day one of a limeade fast, but I think I know what my lunch on day eleven is going to look like! Yum!


Judith March 5, 2010 at 11:01 am

I love your recipes so much it is usually the first email to be opened.

I especially loved learning about your ‘rice’ dish and tried something
different due to availablity at the time. Rutabaga and turnips also
do very well. The rutabaga has a short ‘shelf life’ tho and goes
bitter in any leftovers. I love this take on raw. You are genius.


Lila Cleveland March 5, 2010 at 2:32 pm

This is a great recipe–try adding a little shredded bok choy!!


Ada Gaber March 6, 2010 at 12:34 am

You are truly amazing!!!!!


Kat Weitzel March 6, 2010 at 10:59 am

YUM!! I had this for breakfast today (it was supposed to be dinner, but it looked too good to leave alone). This is such a wonderful addition to my repertoire. I really love the spices you incorporated in this recipe. I am starting a 90 day raw food challenge today and your site was the first place I came. Can’t wait to come to another class! Kat


hihorosie March 6, 2010 at 3:24 pm

That’s some good lookin food! I haven’t tried parsnips for rice either but this looks worth a try. Thanks!


koyra March 8, 2010 at 1:17 pm

we love it!!


jessie March 9, 2010 at 10:03 am

I am new to this way of eating. I can not wait to try your recipes. Your website is the best out there. Its amazing. :-)


Sunshinemom March 10, 2010 at 10:27 am

Will this taste the same with radish? We do not get parsnips here so I have no idea what they taste like! The picture looks amazing!


Susan March 10, 2010 at 10:41 am

Radishes, per my experience are quite hot and spicy. Parsnips do not have much flavor. What else can you get?


Ames March 10, 2010 at 11:00 am

Delish! My first attempt at your lovely recipes. This was amazing. So flavorful and simple enough that I didn’t make a disaster of it. lol. 😉 It’s a keeper for me.


Irina@PastryPal March 10, 2010 at 6:46 pm

Hi Susan, What a lovely website. I’ve been perusing it over the last few days and have already tried this “Stir-Fry” and The Chia Fruit Salad. Both were really satisfying and flavorful. I’m trying to incorporate more raw into my diet and am always looking for interesting raw dishes. You’ve got a lot of great stuff here and I will check back often.


Michal March 12, 2010 at 2:34 pm

This looks gorgeous!


Justine March 12, 2010 at 9:05 pm

I’m still eating mostly SAD, but I just tried this and it’s amazing. More experiments with your blog’s recipes to come!


Bianca March 15, 2010 at 12:10 am

Great website! Beautiful photos and recipes! Just wondering how many people this serves? Thanks


Susan March 15, 2010 at 7:09 am

Serves 3-4.


Catherine March 22, 2010 at 12:33 pm

Oh my goodness!!!! I made this last night. It was easy to do and man! does it taste good!!! I had to fight my husband off from eating it all. I have never had parsnips before and they are wonderful! Thank you for sharing this great recipe!!!


Shelly March 24, 2010 at 5:53 pm

This is SO good!!! I keep making it over and over again. Thanks for these great recipes!


Jessie R March 27, 2010 at 11:26 pm


For sun dried tomatoes… 1/3 C Sun dried Tomatoes (soft) ; Do you make them soft by soaking them in water? If so, for how long? How long do you soak your pine nuts for?

This week my hubby and I had your broccoli and raisin salad. HE LOVES IT!!! Thank you so much for sharing your receipes with us.



Susan March 28, 2010 at 7:38 am

I actually buy organic sun dried tomatoes in olive oil. There are no added preservatives and I really like the flavor. You would want to soak them until they are soft if you are using dry ones. Pine nuts, until soft…about 2 hours. Always rinse well when you are done.


Cathy August 23, 2010 at 1:03 pm

OMG! This is amazing, the sauce has such a mouth-watering taste I had to lick every bit of it off my food processor lol. I was a little skeptical at first about the parsnip “rice” as I thought the flavour would be more potent but it totally wasn’t. It’s recipes like these that make me wonder why we even bother cooking. A BIG THANK YOU! :-)


sierravegan December 5, 2010 at 1:23 am

Excellent combination of flavors and texture. Easy to throw together and very delicious. Thanks!


Sherene January 17, 2011 at 7:15 pm

This recipe is SO good.
I ALWAYS give samples of the raw food I make to people in my life. THEY LOVED IT! It’s Really really good.

I like my food way spicier, so I add cayenne pepper and a ton more of the crushed flakes.

But it’s delightfully wonderful. I made about 4 times what this recipe called for and I keep it in my fridge and have my lunch for the week.

It’s really really good! Oh…and i also add onion bc when i ate cooked food, my favorite part of the stirfry was the onion.

DEFINITELY worth making!


Laura Neff September 11, 2011 at 8:45 pm

I made this tonight, and it was phenomenal and so easy! I made extra sauce and am glad I did. We *loved* this. My husband literally raved! Thanks so much!


Bridget@MrsGreenJeans March 4, 2012 at 11:20 am

This looks sooo good! I have to add this to my menu plan for next week!


Otillie March 9, 2012 at 9:30 pm

My husband made this last night and it was AMAZING!


Sara S May 30, 2012 at 7:49 am

wow! I have to admit I was skeptical during food prep asking myself how this could REALLY taste like stir fry. The first bite blew my mind. My husband I devoured all of it. Thank you for another wonderful recipe.


Amanda July 11, 2012 at 6:40 pm

Would Sweet Potato be good in place of parsnips?

Thank you. :)


Susan July 12, 2012 at 10:15 am

It could but it would change the flavor profile so you might have to tweak the other ingredients. Cheers!


Jax August 26, 2012 at 6:33 pm

Just made this recipe and I think it’s good. I haven’t tried to make a raw stir fry before, but this one has a very flavorful profile. I added more chili pepper for my tastes because I just enjoy my food hotter ^_^ . I think next time I’ll omit or won’t use the whole (optional) measurement of agave, I just didn’t want to miss anything, as it were, but I found the sundried tomatoes to have the right amount of desirable sweetness. Everyone’s pallet is different, obviously, so that’s just a preference of mine. The parsnips are perfect for a rice substitute in this dish, so brava Susan. Yet another rawmazing recipe. Thank you for sharing!


Shannon October 7, 2012 at 6:37 pm

This was surprisingly delicious!!! I was a little frightened of the parsnips because they smelled so pungent. I used only one cup instead of two but I could barely even taste them! Next time I will use the full two cups so I will have even more of this tasty raw meal!!! Thanks so much!


Michelle October 26, 2012 at 12:22 pm

What an incredible, delicious recipe! I really like the texture, very robust and satisfying. I have made it a few times now; one time with cauliflower riced, in place of parsnips, and it tasted just as good that way, too. Thanks so much for sharing such flavour-packed recipes :)


Suzanne Z February 10, 2013 at 4:40 pm

Plan to try this for my book club later this this month! They have loved every recipe of yours that I have tried! Should this be prepared same day or can it be done ahead of time. I’m assuming it should be brought to room temp before serving?


Andrea May 18, 2013 at 7:04 pm

OMG this looks positively RAWMAZING (love that term by the way) and I am very much looking forward to trying it! However, I switched to only using powdered Stevia in January of last year (progressed from the white powdered extract version and now am grinding the dried green leaves (for all the amazing health benefits) and will be trying it with that instead. Please let me know if you’ve tried it and what modifications you suggest to use since it is a powdered herb as opposed to a syrup.


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