Quinoa and Vegetable Stir-Fry
If you’ve ever found yourself wondering how to whip up a quick, healthy, and absolutely delicious meal, this quinoa and vegetable stir-fry might just be your new best friend. It’s packed with vibrant veggies, nutty quinoa, and a savory sauce that ties everything together perfectly.
Equipment
- Medium saucepan
- Large Skillet or Wok
- Cutting Board and Knife
- Wooden spoon or spatula
- Measuring cups and spoons
- Fine-Mesh Strainer
Ingredients
For the Quinoa
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1/4 teaspoon salt if using water
For the Stir-Fry
- 2 tablespoons olive oil or sesame oil
- 1 medium onion diced
- 2 cloves garlic minced
- 1 tablespoon grated ginger
- 1 red bell pepper sliced
- 1 yellow bell pepper sliced
- 1 medium zucchini sliced into half-moons
- 1 cup broccoli florets
- 1 large carrot julienned or thinly sliced
- 1/2 cup snap peas
- 2 tablespoons soy sauce
- 1 tablespoon hoisin sauce optional, for a touch of sweetness
- 1 teaspoon sesame oil optional, for extra flavor
- 1/4 teaspoon black pepper
For Garnish
- 2 green onions sliced
- Sesame seeds optional
- A squeeze of fresh lime juice
Instructions
Step 1: Cook the Quinoa
- Rinse the quinoa under cold water using a fine-mesh strainer to remove any bitterness.
- In a medium saucepan, combine 1 cup of quinoa and 2 cups of water (or vegetable broth). Add a pinch of salt if using water.
- Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa absorbs all the liquid.
- Once cooked, fluff the quinoa with a fork and set it aside.
Step 2: Prep the Veggies
- While the quinoa cooks, wash and chop all the vegetables as listed in the ingredient section.
Step 3: Stir-Fry the Veggies
- Heat 2 tablespoons of olive oil or sesame oil in a large skillet or wok over medium heat.
- Add the diced onion, garlic, and grated ginger. Sauté for about 2 minutes until fragrant.
- Add the bell peppers, zucchini, broccoli, carrots, and snap peas. Stir-fry for 5–7 minutes, or until the vegetables are tender but still slightly crisp.
Step 4: Combine Everything
- Reduce the heat to low and stir in the cooked quinoa.
- Add the soy sauce, hoisin sauce (if using), sesame oil (optional), and black pepper. Stir well to coat the quinoa and vegetables evenly.
- Cook for another 2–3 minutes, allowing the flavors to meld together.
Step 5: Serve and Garnish
- Transfer the stir-fry to a serving dish.
- Garnish with sliced green onions, sesame seeds, and a squeeze of lime juice for a fresh finish.
- Serve hot and enjoy!
Notes
Nutritional Value (Per Serving)
- Calories: ~250–300
- Protein: ~8g
- Fat: ~8g
- Carbohydrates: ~40g
- Fiber: ~6g
- Sugar: ~4g
- Sodium: ~500–700mg (adjusted based on soy sauce used)
The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.