Stir-Fried Quinoa with Vegetables

Stir-Fried Quinoa with Vegetables is a vibrant and nutritious dish packed with protein and flavor. This delightful blend of quinoa and colorful vegetables makes for a satisfying and healthy lunch option.

Ingredients

• Quinoa - 1 cup (170g)
• Water - 2 cups (500ml)
• Olive oil - 2 tablespoons (30ml)
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Bell pepper (red or yellow) - 1 medium, diced
• Carrot - 1 medium, julienned
• Broccoli florets - 1 cup (90g)
• Snap peas - 1 cup (100g)
• Soy sauce - 3 tablespoons (45ml)
• Sesame oil - 1 teaspoon (5ml)
• Green onions - 2, chopped
• Sesame seeds - 1 tablespoon (15g)

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 15 minutes or until the water is absorbed.
3. While the quinoa is cooking, heat the olive oil in a large skillet or wok over medium-high heat.
4. Add the minced garlic and ginger to the skillet, stir-frying for about 30 seconds until fragrant.
5. Add the diced bell pepper and julienned carrot to the skillet, stirring for 2-3 minutes until they start to soften.
6. Add the broccoli florets and snap peas, continuing to stir-fry for another 3-4 minutes until all vegetables are tender-crisp.
7. Once the quinoa is cooked, fluff it with a fork and add it to the skillet with the vegetables.
8. Pour the soy sauce and sesame oil over the quinoa and vegetables, mixing well to combine. Cook for an additional 2 minutes to heat through.
9. Remove from heat, garnish with chopped green onions and sesame seeds, and serve warm.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 52 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in fiber, promoting digestive health.

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