Beef and Vegetable Stir-Fry with Quinoa and Rice

This Beef and Vegetable Stir-Fry with Quinoa and Rice is a vibrant and wholesome dish that combines tender beef and a medley of fresh vegetables, all served over a nutritious blend of quinoa and rice. It's a quick, flavorful meal that's perfect for a weeknight dinner, packed with protein and fiber.

Ingredients

• Beef sirloin - 250 grams, thinly sliced
• Quinoa - 1/2 cup (90 grams)
• Rice (white or brown) - 1/2 cup (100 grams)
• Bell pepper (red or yellow) - 1 medium, sliced
• Broccoli florets - 1 cup (150 grams)
• Carrot - 1 medium, julienned
• Garlic - 2 cloves, minced
• Ginger - 1 tablespoon, minced
• Soy sauce (low sodium) - 3 tablespoons
• Sesame oil - 1 tablespoon
• Olive oil - 1 tablespoon
• Green onions - 2, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the quinoa under cold water, then combine it with 1 cup of water in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 15 minutes or until all water has been absorbed. Fluff with a fork.
2. In another saucepan, cook the rice according to package instructions.
3. While the quinoa and rice are cooking, heat the olive oil in a large skillet or wok over medium-high heat. Add the minced garlic and ginger, and sauté for 1 minute until fragrant.
4. Add the sliced beef to the skillet and cook for 3-4 minutes until browned. Season with salt and black pepper.
5. Add the sliced bell pepper, broccoli florets, and julienned carrot to the skillet. Stir-fry for an additional 4-5 minutes until the vegetables are tender but still crisp.
6. Pour in the soy sauce and sesame oil, stirring to combine. Cook for another 1-2 minutes.
7. Serve the beef and vegetable stir-fry over a bed of quinoa and rice, garnished with chopped green onions.

Nutrition

• Calories: 550
• Protein: 35 g
• Carbs: 60 g
• Fiber: 5 g
• Sugar: 5 g
• Sodium: 800 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein from the beef and quinoa, supporting muscle health.
• Rich in vitamins and minerals from the variety of vegetables.

Tags