Quinoa and Vegetable Stir-Fry

Quinoa and Vegetable Stir-Fry is a vibrant and nutritious dish that brings together the wholesome goodness of quinoa with a colorful medley of fresh vegetables. This easy-to-make lunch is packed with flavor and is perfect for a healthy midday meal.

Ingredients

• Quinoa - 1 cup
• Vegetable broth - 2 cups
• Olive oil - 2 tablespoons
• Bell pepper (any color) - 1 medium, diced
• Carrot - 1 medium, julienned
• Zucchini - 1 medium, diced
• Broccoli florets - 1 cup
• Garlic - 2 cloves, minced
• Soy sauce - 2 tablespoons
• Sesame oil - 1 teaspoon
• Green onion - 2, chopped
• Sesame seeds - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the quinoa under cold water in a fine-mesh strainer.
2. In a saucepan, bring the vegetable broth to a boil and add the rinsed quinoa. Reduce heat to low, cover, and let simmer for 15 minutes or until the liquid is absorbed.
3. While the quinoa is cooking, heat olive oil in a large skillet over medium heat.
4. Add minced garlic and sauté for about 30 seconds until fragrant.
5. Add the diced bell pepper, julienned carrot, diced zucchini, and broccoli florets to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender yet crisp.
6. Once the quinoa is cooked, fluff it with a fork and add it to the skillet with the vegetables.
7. Pour in the soy sauce and sesame oil, mixing everything well. Season with salt and black pepper to taste.
8. Cook for an additional 2-3 minutes, stirring frequently until heated through.
9. Remove from heat and garnish with chopped green onion and sesame seeds before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 50 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• Rich in complete protein and essential amino acids from quinoa.
• Packed with vitamins, minerals, and antioxidants from a variety of vegetables.

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