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High Protein Vegan Shrimp Stir-Fry with Brown Rice and Snap Peas
Looking for a satisfying, protein-packed vegan meal? This vegan shrimp stir-fry with brown rice and snap peas is packed with flavor and plant-based protein, making it a wholesome choice. With simple ingredients, it’s easy to prepare and perfect for anyone craving a tasty, balanced meal. Here’s everything you need to make it, from ingredients and cooking steps to variations and extra tips.
Why This Stir-Fry is Great for Weight Loss
High in protein and fiber, this vegan stir-fry keeps you full for longer, which can help prevent unnecessary snacking between meals. The balance of protein, fiber, and healthy fats supports a stable blood sugar level, which reduces cravings and provides sustained energy. By opting for high-fiber veggies and whole grains like brown rice, this dish also boosts digestion and supports gut health, both key factors in maintaining a healthy weight.
Choosing plant-based proteins like vegan shrimp or tofu is also a great way to reduce calorie intake while still meeting your nutritional needs, making this stir-fry a perfect meal for sustainable weight management.
Ingredients
- For the Stir-Fry
- 1 cup vegan shrimp
- 1 cup snap peas, trimmed
- 1 cup cooked brown rice
- 1 red bell pepper, thinly sliced
- 1/2 cup shredded carrots
- 1 small yellow onion, sliced
- 1 clove garlic, minced
- 1 tbsp fresh ginger, minced
- 2 tbsp soy sauce or tamari (for gluten-free)
- 1 tbsp sesame oil
- 1/2 tsp chili flakes (optional, for spice)
For the Sauce
- 1 tbsp soy sauce or tamari
- 1 tbsp rice vinegar
- 1 tbsp maple syrup or agave nectar
- 1 tsp cornstarch, dissolved in 2 tbsp water
Equipment
- Large skillet or wok
- Small mixing bowl
- Cutting board and knife
- Measuring spoons and cups
Instructions
- Prepare the Ingredients
Start by cooking the brown rice according to package instructions if it isn’t already prepared. Wash and trim the snap peas, then slice the bell pepper, onion, and shred the carrots. Mix the sauce ingredients (soy sauce, rice vinegar, maple syrup, and cornstarch mixture) in a small bowl and set aside. - Cook the Vegan Shrimp
In a large skillet or wok, heat 1 tablespoon of sesame oil over medium heat. Add the vegan shrimp and sauté for about 2-3 minutes until they start to brown slightly. Remove the shrimp from the skillet and set aside. - Stir-Fry the Vegetables
In the same skillet, add the onion, garlic, and ginger. Sauté until fragrant, around 2 minutes. Add the snap peas, bell pepper, and carrots, cooking for about 4-5 minutes until tender-crisp. - Combine Ingredients
Return the vegan shrimp to the skillet along with the cooked brown rice. Pour the sauce mixture over everything and stir well to coat. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly. - Serve and Garnish
Divide the stir-fry into bowls and garnish with optional chili flakes or a sprinkle of sesame seeds.
Variations and Tips
- Swap the Protein: If vegan shrimp isn’t available, replace it with tofu, tempeh, or seitan for a high-protein alternative.
- Add More Veggies: Increase fiber and variety by adding broccoli, mushrooms, or zucchini.
- Make It Grain-Free: Substitute brown rice with cauliflower rice or spiralized zucchini noodles for a low-carb option.
- Spice Level: Add more chili flakes or a dash of sriracha if you prefer a bit of heat.
When to Enjoy This Dish
This stir-fry makes an ideal meal for lunch or dinner, especially if you’re looking for something filling but light on calories. It’s also a fantastic option for meal prepping. Make a big batch, portion it out into containers, and store them in the fridge for a few days. This makes it easy to have a balanced meal ready to go when you’re busy or just don’t feel like cooking.
If you’re eating for recovery after a workout, this dish is a perfect balance of protein and carbs to replenish your energy and promote muscle repair.
Final Thoughts
This high-protein vegan shrimp stir-fry is a tasty and balanced meal, suitable for vegans and non-vegans alike. It’s easy to make, nutrient-dense, and provides the protein and fiber you need for a satisfying meal. Try it as part of your weekly meal rotation to enjoy a quick, delicious, and healthful dish that fuels your body without weighing you down.
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Vegan Shrimp Stir-Fry with Brown Rice and Snap Peas
Equipment
- Large skillet
- Small mixing bowl
- Cutting board
- Knife
- Measuring spoons and cups
Ingredients
For the Stir-Fry
- 1 cup of vegan shrimp
- 1 cup of snap peas trimmed
- 1 cup of cooked brown rice
- 1 red bell pepper thinly sliced
- ½ cup of shredded carrots
- 1 small yellow onion sliced
- 1 clove of garlic minced
- 1 tbsp of fresh ginger minced
- 2 tbsp of soy sauce or tamari for gluten-free
- 1 tbsp of sesame oil
- ½ tsp of chili flakes optional, for spice
For the Sauce
- 1 tbsp of soy sauce or tamari
- 1 tbsp of rice vinegar
- 1 tbsp of maple syrup or agave nectar
- 1 tsp of cornstarch dissolved in 2 tbsp water
Instructions
- Start by cooking the brown rice according to package instructions if it isn’t already prepared. Wash and trim the snap peas, then slice the bell pepper, onion, and shred the carrots. Mix the sauce ingredients (soy sauce, rice vinegar, maple syrup, and cornstarch mixture) in a small bowl and set aside.
- In a large skillet or wok, heat 1 tablespoon of sesame oil over medium heat. Add the vegan shrimp and sauté for about 2-3 minutes until they start to brown slightly. Remove the shrimp from the skillet and set aside.
- In the same skillet, add the onion, garlic, and ginger. Sauté until fragrant, around 2 minutes. Add the snap peas, bell pepper, and carrots, cooking for about 4-5 minutes until tender-crisp.
- Return the vegan shrimp to the skillet along with the cooked brown rice. Pour the sauce mixture over everything and stir well to coat. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly.
- Divide the stir-fry into bowls and garnish with optional chili flakes or a sprinkle of sesame seeds.
Notes
Nutritional Information (per serving)
- Protein: 22g
- Carbohydrates: 60g
- Fiber: 8g
- Fat: 8g
