Vegetable and Quinoa Stir-Fry

This Vegetable and Quinoa Stir-Fry is a colorful, nutrient-packed dish that combines the wholesome goodness of quinoa with a medley of fresh vegetables. Quick to prepare and bursting with flavor, it's the perfect healthy lunch option for anyone looking to nourish their body without sacrificing taste.

Ingredients

• Quinoa - 1 cup
• Water - 2 cups
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Bell pepper - 1 medium, diced
• Broccoli - 1 cup, chopped
• Carrot - 1 medium, sliced
• Snap peas - 1 cup, trimmed
• Soy sauce - 2 tablespoons
• Sesame oil - 1 teaspoon
• Green onions - 2, chopped
• Sesame seeds - 1 tablespoon

Steps

1. Rinse 1 cup of quinoa under cold water and then combine it with 2 cups of water in a medium saucepan. Bring to a boil, then reduce to a simmer, cover, and cook for about 15 minutes until the water is absorbed.
2. While the quinoa is cooking, heat 2 tablespoons of olive oil in a large skillet or wok over medium-high heat.
3. Add 2 minced garlic cloves to the skillet and sauté for about 30 seconds until fragrant.
4. Add the diced bell pepper, chopped broccoli, sliced carrot, and trimmed snap peas to the skillet. Stir-fry the vegetables for about 5-7 minutes until they are tender-crisp.
5. Once the quinoa is cooked, fluff it with a fork and add it to the skillet with the vegetables.
6. Pour in 2 tablespoons of soy sauce and 1 teaspoon of sesame oil, stirring well to combine all the ingredients.
7. Cook for an additional 2-3 minutes to heat through and allow the flavors to meld.
8. Remove from heat and garnish with chopped green onions and sesame seeds before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 55 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.35 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.

Tags