Vegetable and Quinoa Stir-Fry with Garlic Sauce and Spinach

This Vegetable and Quinoa Stir-Fry with Garlic Sauce and Spinach is a vibrant, nutrient-packed dish that's perfect for a late-night meal. Quick to prepare and loaded with flavor, it combines wholesome ingredients to create a satisfying and healthy option.

Ingredients

• Quinoa - 1 cup (185g)
• Water - 2 cups (480ml)
• Olive oil - 2 tablespoons (30ml)
• Garlic - 3 cloves, minced
• Carrot - 1 medium, sliced
• Bell pepper - 1 medium, diced
• Zucchini - 1 medium, diced
• Spinach - 100g (about 3 cups fresh)
• Soy sauce - 2 tablespoons (30ml)
• Sesame oil - 1 teaspoon (5ml)
• Black pepper - 1/2 teaspoon (2g)
• Red pepper flakes - 1/4 teaspoon (1g), optional

Steps

1. Rinse the quinoa under cold water and drain.
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 the quinoa is cooked and water is absorbed.
3. While the quinoa is cooking, heat olive oil in a large skillet over medium heat.
4. Add minced garlic to the skillet and sauté for about 30 seconds until fragrant.
5. Add the sliced carrot and diced bell pepper to the skillet. Stir-fry for about 3-4 minutes until they begin to soften.
6. Add the diced zucchini and continue to stir-fry for another 3-4 minutes.
7. Add the fresh spinach to the skillet and stir until wilted, about 1-2 minutes.
8. Once the quinoa is cooked, fluff it with a fork and add it to the vegetable mixture in the skillet.
9. Pour in the soy sauce, sesame oil, black pepper, and red pepper flakes (if using). Stir well to combine and heat through for an additional 2-3 minutes.
10. Remove from heat and serve immediately.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 55 g
• Fiber: 8 g
• Sugar: 5 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

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

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