Wok-Fried Quinoa

Wok-Fried Quinoa is a nutritious and vibrant dish that combines the wholesome goodness of quinoa with fresh vegetables and savory Asian flavors. This healthy dinner option is not only quick to prepare but also packed with protein and fiber.

Ingredients

• Quinoa - 150 grams
• Water - 450 ml
• Vegetable oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, minced
• Carrot - 1 medium, diced
• Bell pepper - 1 medium, diced
• Broccoli florets - 100 grams
• Green peas - 100 grams
• Soy sauce - 3 tablespoons
• Sesame oil - 1 teaspoon
• Spring onion - 2, chopped
• Sesame seeds - 1 tablespoon

Steps

1. Rinse the quinoa under cold water and drain well.
2. In a medium saucepan, bring the water to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for 15 minutes until the quinoa is fluffy and water is absorbed. Remove from heat and let it sit covered for an additional 5 minutes.
3. While the quinoa is cooking, heat the vegetable oil in a wok over medium-high heat.
4. Add the minced garlic and ginger to the wok and stir-fry for about 30 seconds until fragrant.
5. Add the diced carrot, bell pepper, and broccoli florets to the wok. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
6. Add the green peas and cooked quinoa to the wok, followed by the soy sauce and sesame oil. Toss everything together to combine and heat through, about 2-3 minutes.
7. Remove from heat and garnish with chopped spring onion and sesame seeds before serving.

Nutrition

• Calories: 400
• Protein: 14 g
• Carbs: 60 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.45 L

Health Benefits

• Rich in protein and fiber, promoting satiety and digestive health.
• Packed with vitamins and minerals from fresh vegetables, supporting overall health.

Tags