Stir-Fried Quinoa

Stir-Fried Quinoa is a vibrant and nutritious dish that combines fluffy quinoa with a medley of colorful vegetables and savory seasonings, perfect for a healthy lunch. This delightful meal is quick to prepare and packed with flavor, making it a great option for those on a busy schedule.

Stir-Fried Quinoa
30 minutes
Difficulty: Easy
Chinese
350 kcal

Ingredients

  • Quinoa - 150 grams (1 cup)
  • Water - 300 milliliters (1.25 cups)
  • Carrot - 50 grams (1 medium, julienned)
  • Bell Pepper - 50 grams (1/2 medium, diced)
  • Broccoli - 100 grams (1 cup, chopped)
  • Spring Onion - 30 grams (2, chopped)
  • Garlic - 2 cloves (minced)
  • Ginger - 1 teaspoon (grated)
  • Soy Sauce - 30 milliliters (2 tablespoons)
  • Sesame Oil - 15 milliliters (1 tablespoon)
  • Olive Oil - 15 milliliters (1 tablespoon)
  • Black Pepper - to taste
  • Sesame Seeds - for garnish

Steps

  1. Rinse the quinoa under cold water and drain well.
  2. In a saucepan, combine the rinsed quinoa and water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and the water is absorbed.
  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, sauté for 1 minute until fragrant.
  5. Add the julienned carrot, diced bell pepper, and chopped broccoli to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender but still crisp.
  6. Once the quinoa is cooked, add it to the skillet with the vegetables.
  7. Pour in the soy sauce and sesame oil, stirring well to combine. Cook for an additional 2-3 minutes, allowing the flavors to meld.
  8. Season with black pepper to taste, and remove from heat.
  9. Garnish with chopped spring onions and sesame seeds before serving.

Nutrition

  • Calories: 350
  • Protein: 12 g
  • Carbs: 55 g
  • Fiber: 6 g
  • Sugar: 4 g
  • Sodium: 600 mg
  • Cholesterol: 0 mg
  • Total Fat: 12 g
  • Saturated Fat: 1 g
  • Unsaturated Fat: 11 g
  • Water: 0.3 L

Health Benefits

  • Rich in protein and essential amino acids from quinoa.
  • Packed with vitamins and minerals from a variety of vegetables.

Tags

ChineseHealthyLunch