Vegetable and Quinoa Stir-Fry with Teriyaki Sauce

This Vegetable and Quinoa Stir-Fry with Teriyaki Sauce is a vibrant and nutritious dish, perfect for a late-night meal that satisfies cravings without compromising health. Packed with colorful vegetables and protein-rich quinoa, it's a quick and delicious way to refuel your body.

Ingredients

• Quinoa - 1 cup (200g)
• Water - 2 cups (500ml)
• Broccoli florets - 1 cup (90g)
• Bell pepper (any color) - 1 medium, sliced
• Carrot - 1 medium, julienned
• Snap peas - 1 cup (100g)
• Olive oil - 1 tablespoon (15ml)
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Teriyaki sauce - 4 tablespoons (60ml)
• Sesame seeds - 1 tablespoon (15g)
• Green onion - 2 stalks, sliced 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 to a simmer, cover, and cook for about 15 minutes or until the quinoa is fluffy and all the water is absorbed. Remove from heat and let 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, and sauté for about 30 seconds until fragrant.
5. Add the sliced bell pepper, julienned carrot, broccoli florets, and snap peas to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
6. Pour the teriyaki sauce over the vegetables and stir to coat evenly. Cook for an additional 2-3 minutes.
7. Fluff the cooked quinoa with a fork and add it to the skillet, stirring gently to combine everything.
8. Remove from heat and sprinkle with sesame seeds and sliced green onions before serving.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 65 g
• Fiber: 10 g
• Sugar: 6 g
• Sodium: 800 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber from quinoa and vegetables, promoting satiety and digestive health.
• Rich in vitamins and minerals from a variety of colorful vegetables, supporting overall well-being.

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