Savory Quinoa and Vegetable Stir-Fry

Savory Quinoa and Vegetable Stir-Fry is a vibrant and nutritious dish that combines fluffy quinoa with colorful vegetables, infused with a zesty soy sauce and ginger dressing. Perfect for a healthy dinner, this dish is not only filling but also packed with essential nutrients.

Ingredients

• Quinoa - 1 cup
• Water - 2 cups
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Ginger - 1 tablespoon, grated
• Red bell pepper - 1 medium, chopped
• Zucchini - 1 medium, sliced
• Carrot - 1 medium, julienned
• Broccoli florets - 1 cup
• Soy sauce - 3 tablespoons
• Sesame oil - 1 tablespoon
• Green onions - 2, chopped
• Sesame seeds - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the quinoa under cold water to remove any bitterness.
2. In a medium saucepan, combine quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until water is absorbed. Remove from heat and let it sit covered for 5 minutes.
3. In a large skillet or wok, heat olive oil over medium heat. Add minced garlic and grated ginger, and sauté for about 1 minute until fragrant.
4. Add chopped red bell pepper, zucchini, carrot, and broccoli florets to the skillet. Stir-fry for about 5-7 minutes, or until vegetables are tender but still crisp.
5. In a small bowl, mix soy sauce and sesame oil. Pour the sauce over the vegetables and stir well to coat.
6. Fluff the cooked quinoa with a fork and add it to the skillet with the vegetables. Stir well to combine everything evenly.
7. Season with salt and black pepper to taste. Cook for an additional 2-3 minutes, stirring occasionally.
8. Serve hot, garnished with chopped green onions and sesame seeds.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 50 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber from quinoa, promoting satiety and muscle health.
• Rich in vitamins and minerals from a variety of vegetables, supporting overall health.

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