Stir Fry — Recipe 18 of 60
Pumpkin Seed & Vegetable Stir Fry with Rice
A quick, colorful stir fry that uses pumpkin seeds in a way most people never think of — as a protein and texture element inside a savory main course rather than just a topping. Ready in 15 minutes, completely plant-based, and satisfying enough to be a full meal.
Nutrients (per serving)
- Calories
- ~460kcal
- Protein
- ~16g
- Carbs
- ~58g
- Fat
- ~18g
Ingredients
What you need
- 015 tbsp pumpkin seeds
- 022 tbsp sunflower seeds
- 03200g cooked rice (white, brown or mixed)
- 041 medium carrot, julienned or thinly sliced
- 051 medium zucchini or cucumber, sliced
- 061 handful of green beans or snap peas
- 071 handful of spinach or bok choy
- 083 cloves garlic, minced
- 091 tsp fresh ginger, grated
- 102 tbsp soy sauce or tamari
- 111 tsp sesame oil
- 121 tbsp coconut oil for cooking
- 131 tsp chili flakes (optional)
- 14Fresh lime juice and spring onion to garnish
Instructions
How to make it
- 01
Toast pumpkin seeds and sunflower seeds in a dry pan over medium heat for 3–4 minutes until golden and starting to pop. Set aside.
- 02
Heat coconut oil in a wok or large pan over high heat until very hot.
- 03
Add garlic and ginger and stir fry for 30 seconds until fragrant — move quickly to avoid burning.
- 04
Add carrot and green beans and stir fry for 2–3 minutes until slightly softened but still crunchy.
- 05
Add zucchini and stir fry for another 2 minutes.
- 06
Add spinach or bok choy and toss for 1 minute until just wilted.
- 07
Push all vegetables to the side of the wok and add cooked rice to the center. Press and toss the rice for 1–2 minutes until heated through and slightly toasted.
- 08
Mix vegetables and rice together, pour soy sauce and sesame oil over everything and toss well.
- 09
Remove from heat and fold in toasted pumpkin seeds and sunflower seeds.
- 10
Serve immediately garnished with fresh lime juice, spring onion and chili flakes if using.
The science
Why it's good for you
Adding pumpkin seeds to a stir fry is one of the most efficient ways to boost the nutritional profile of a simple rice dish. They contribute significant amounts of magnesium, zinc and plant-based iron — nutrients that are often lacking in vegetable-heavy vegan meals. Cooking them separately and adding at the end preserves their healthy fats and prevents the seeds from becoming bitter. Sunflower seeds add vitamin E and selenium, two powerful antioxidants that work together to reduce oxidative stress and support immune function. A complete, balanced vegan meal in under 20 minutes.