A Delicious and Healthy Quinoa and Vegetable Stir-Fry Recipe

Oct 20, 2023 | Healthy & Dietary, Main Courses

As food lovers, we all have those cherished recipes that hold a special place in our hearts. They may not be extravagant or complicated, but they bring us a sense of comfort and nostalgia. Today, I want to share with you a recipe that has become a staple in my kitchen — Quinoa and Vegetable Stir-Fry.

The first time I tried this dish was during my college days. It was a phase in my life where I was determined to explore healthier options and incorporate more plant-based meals into my diet. Quinoa, with its incredible nutritional profile and versatility, quickly became one of my go-to ingredients. And this stir-fry recipe, with its vibrant mix of vegetables and flavorful sauce, stole my heart from the very first bite.

Now, let’s get down to business. Here’s what you’ll need to create your own delicious Quinoa and Vegetable Stir-Fry:

– 1 cup quinoa
– 2 cups vegetable broth
– 1 tablespoon olive oil
– 2 cloves garlic, minced
– 1 small onion, sliced
– 1 bell pepper, sliced
– 1 zucchini, sliced
– 1 carrot, julienned
– 1 cup snap peas
– 2 tablespoons soy sauce
– 1 tablespoon rice vinegar
– 1 teaspoon sesame oil
– 1/2 teaspoon ginger, grated
– Salt and pepper to taste
– Optional toppings: sesame seeds, chopped green onions

Step 1: Cook the Quinoa
Start by rinsing the quinoa under cold water to remove any bitterness. In a saucepan, combine the quinoa and vegetable broth. Bring it to a boil, then reduce the heat to low, cover the pan, and let it simmer for about 15 minutes or until the quinoa is fluffy and the liquid is absorbed. Fluff the quinoa with a fork and set it aside.

Step 2: Prep the Vegetables
While the quinoa is cooking, it’s time to prepare the vegetables. Heat the olive oil in a large skillet or wok over medium-high heat. Add the minced garlic and sliced onion, and cook until the onion becomes translucent and fragrant. Then, toss in the bell pepper, zucchini, carrot, and snap peas. Stir-fry the veggies for about 5-7 minutes or until they are tender-crisp.

Step 3: Make the Sauce
In a small bowl, whisk together the soy sauce, rice vinegar, sesame oil, grated ginger, salt, and pepper. This sauce will add a delicious umami flavor to your stir-fry.

Step 4: Combine and Stir-Fry
Now, it’s time to bring all the elements together. Add the cooked quinoa to the skillet with the vegetables and pour the sauce over everything. Give it a good stir to ensure every ingredient is coated in the flavorful sauce. Continue cooking for another 2-3 minutes to allow the flavors to meld together.

Step 5: Serve and Enjoy!
Transfer your Quinoa and Vegetable Stir-Fry to a serving dish and top it off with some sesame seeds and chopped green onions for an extra pop of flavor and crunch. This dish is perfect as a standalone meal, or you can pair it with your favorite protein for a more substantial option. Either way, it’s a wholesome, nutritious, and utterly delicious combination that will leave you satisfied and feeling good.

Variations and Tips:
– For added protein, you can toss in some cooked chickpeas, tofu, or edamame.
– Feel free to customize the vegetables based on what you have on hand or your personal preferences. Broccoli, mushrooms, or corn would all be great additions.
– If you like your stir-fry with a bit of heat, add a pinch of red pepper flakes or a drizzle of sriracha to the sauce.
– This dish is also a fantastic meal prep option. Make a big batch and portion it out for easy, healthy lunches or dinners throughout the week.

So there you have it, my beloved Quinoa and Vegetable Stir-Fry recipe. It’s a testament to the beauty of simple ingredients coming together to create something truly special. Give it a try and let its flavors transport you to a place of warmth and contentment. Happy cooking!

Nutrition Facts
Serving Size 1 gingerbread cookieServings Per Recipe 24

Amount Per Serving
Calories 120
% Daily Value*
Total Fat 4g 6%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 15mg 5%
Sodium 140mg 6%
Total Carbohydrate 20g 7%
Dietary Fiber 0g 0%
Sugars 9g
Protein 1g
Vitamin A 2% Vitamin C 0%
Calcium 2% Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g
Healthy & Dietary > A Delicious and Healthy Quinoa and Vegetable Stir-Fry Recipe

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