Vegetable and Quinoa Stir-Fry with Soy Sauce

This Vegetable and Quinoa Stir-Fry with Soy Sauce is a colorful and nutritious dish perfect for a healthy midnight snack. Packed with fresh vegetables and protein-rich quinoa, it offers a satisfying blend of flavors and textures.

Ingredients

• Quinoa - 1 cup (170g)
• Water - 2 cups (480ml)
• Olive oil - 1 tablespoon (15ml)
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Bell pepper - 1 medium, diced
• Carrot - 1 medium, julienned
• Broccoli - 1 cup (90g), chopped
• Snap peas - 1 cup (100g)
• Soy sauce - 3 tablespoons (45ml)
• Sesame oil - 1 teaspoon (5ml)
• Green onions - 2, chopped
• Sesame seeds - 1 tablespoon (9g), for garnish

Steps

1. Rinse the quinoa under cold water and drain.
2. In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is fluffy and the water is absorbed. Remove from heat and let it sit covered for 5 minutes.
3. While the quinoa is cooking, heat olive oil in a large skillet or wok over medium heat.
4. Add minced garlic and grated ginger to the skillet, sautéing for about 1 minute until fragrant.
5. Add the diced bell pepper, julienned carrot, chopped broccoli, and snap peas to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
6. Once the vegetables are cooked, add the cooked quinoa to the skillet along with soy sauce and sesame oil. Toss everything together for another 2-3 minutes until well combined and heated through.
7. 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: 800 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

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

Tags