Pineapple, Peppers, & Protein

As a recently converted vegetarian, home cook, and food lover, I’m always looking for nutritious, tasty, meat-free recipes. I love the flavors in this low-fat recipe, especially the tang of the sweet and sour sauce. Kidney beans are a great source of fiber, protein, and iron. Bell peppers add a nice crunch and vitamin C.

Sweet & Sour Veggie Medley

Recipe adapted from Taste of Home’s Light & Tasty Annual Recipes 2004

8 oz pineapple tidbits

¼ cup brown sugar

1 tablespoon cornstarch

¼ teaspoon ground ginger

¼ cup white vinegar

2 tablespoons reduced-sodium soy sauce

1 onion, cut into wedges or strips

1 green pepper, cut into 1-inch pieces

1 red pepper, cut into 1-inch pieces

1-2 sliced carrots

1 garlic clove, minced

2 16-oz cans kidney beans, rinsed and drained

1-2 cups brown rice, cooked

Combine the brown sugar, cornstarch, and ginger in a bowl. Drain the pineapple into a measuring cup, adding enough water to equal ½ cup. Add to brown sugar mixture. Stir in the vinegar and soy sauce. Set aside.

In a nonstick skillet or wok, stir fry the onion, peppers, and carrot in a little olive or vegetable oil until crisp-tender. Add garlic and stir fry for another minute or two. Stir in the pineapple tidbits and beans; heat through. Stir in the soy sauce mixture and bring to a boil. Cook and stir until thickened, about one to two minutes. Stir in rice.