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- 1 cup quinoa - 2 cups vegetable broth - 1 tablespoon olive oil - 1 small onion, diced - 3 cloves garlic, minced - 1 red bell pepper, sliced - 1 cup broccoli florets - 1 cup snap peas, trimmed - 1 medium carrot, julienned - 1 zucchini, sliced - 3 tablespoons soy sauce (or tamari for gluten-free) - 1 tablespoon sesame oil - 1 teaspoon fresh ginger, grated - 1 tablespoon sesame seeds (for garnish) - Fresh cilantro or green onions for garnish (optional) Gathering fresh, colorful ingredients makes this dish lively and fun. Quinoa is the base, and it offers great texture and nutrition. Vegetable broth adds depth to the flavor. I use olive oil for cooking, which gives a nice richness. In this stir fry, I include a rainbow of vegetables. Red bell pepper adds sweetness, while broccoli contributes crunch. Snap peas bring a fresh snap, and carrots and zucchini add color and flavor. The mix keeps the dish exciting. For seasoning, I rely on soy sauce for saltiness and umami. Sesame oil adds a nutty note, and ginger brings warmth. Finally, sesame seeds and cilantro or green onions make the dish look beautiful and inviting. {{ingredient_image_1}} 1. First, rinse and drain 1 cup of quinoa under cold water. This helps remove bitter flavors. 2. Next, combine the rinsed quinoa with 2 cups of vegetable broth in a medium saucepan. 3. Bring this mixture to a boil over medium-high heat. 4. Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes. 5. The quinoa is done when it absorbs all the liquid. Remove it from heat and fluff it with a fork. 1. While the quinoa cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. 2. Add 1 small diced onion and sauté for 2-3 minutes until it softens. 3. Next, stir in 3 cloves of minced garlic and 1 teaspoon of grated fresh ginger. Cook for 30 seconds until fragrant. 4. Toss in the colorful veggies: 1 sliced red bell pepper, 1 cup of broccoli florets, 1 cup of trimmed snap peas, 1 julienned carrot, and 1 sliced zucchini. 5. Stir-fry these vegetables for about 5-7 minutes. They should be vibrant and slightly tender, but still crunchy. 1. Pour 3 tablespoons of soy sauce and 1 tablespoon of sesame oil over the stir-fried vegetables. Mix well to coat everything. 2. Add the cooked quinoa to the skillet. Toss all the ingredients together for another 2-3 minutes until everything is heated through. 3. Season with salt and pepper to taste. 4. Finally, remove the stir fry from heat and sprinkle sesame seeds on top for added crunch. Enjoy your meal! To get the best quinoa, rinse it well before cooking. Rinsing removes a bitter coating called saponin. Use a fine mesh strainer to rinse. This ensures a clean taste. For cooking, combine 1 cup of rinsed quinoa with 2 cups of vegetable broth. Bring it to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let it simmer for 15 minutes. The quinoa absorbs all the liquid. When it's done, remove it from heat and fluff it with a fork. This adds air and makes it light and fluffy. When you stir fry, use high heat. This keeps the veggies crunchy and bright. Start by heating your oil in a skillet or wok. Once the oil is hot, add your onions, garlic, and ginger. You want to hear that sizzle! Add the colorful veggies like bell peppers, broccoli, snap peas, carrots, and zucchini. Cook them for about 5 to 7 minutes. Keep stirring so they cook evenly but don’t overcook. You want them tender yet crisp for the best texture. To enhance flavor, don’t be shy with spices or sauces. You can add more soy sauce or try different sauces. If you need a gluten-free option, use tamari instead of soy sauce. For oils, sesame oil adds a nice depth. If you want to switch it up, try using avocado oil or coconut oil. These options can change the flavor profile and make it fun. Feel free to experiment with different spices too! A sprinkle of chili flakes can give a nice kick. Enjoy the process of making your dish unique. Pro Tips Rinse Your Quinoa: Rinsing quinoa before cooking helps remove its natural coating called saponin, which can taste bitter. This step enhances the overall flavor of your dish. Prep Veggies Ahead: To save time, chop all your vegetables in advance. This not only speeds up the cooking process but also ensures that everything cooks evenly. Customize Your Veggies: Feel free to swap in your favorite vegetables or use whatever you have on hand. Seasonal veggies work great and add variety to the dish. Add Protein: For a heartier meal, consider adding protein such as tofu, chickpeas, or cooked chicken. Toss it in during the last few minutes of cooking to heat through. {{image_2}} You can add protein to your veggie loaded quinoa stir fry to make it heartier. Tofu, chicken, or shrimp work well. - Tofu: Use firm tofu and press it to remove excess water. Cut it into cubes. Sauté it in the oil before adding the veggies. This gives it a nice texture. - Chicken: Cut chicken breast into small pieces. Cook it until golden brown before adding the onions. - Shrimp: Use peeled and deveined shrimp. Sauté them for just a few minutes until pink. Add them at the end with the quinoa. For cooking times: - Add tofu first, followed by veggies. - Cook chicken until no longer pink. - Shrimp cooks fast, so add it last. You can change the veggies based on the season. This keeps the dish fresh and fun. - Summer: Use bell peppers, zucchini, and corn. They add sweetness and color. - Fall: Try butternut squash, kale, or Brussels sprouts. They give a warm feel to the dish. - Winter: Use root veggies like carrots, parsnips, or sweet potatoes. They add depth and heartiness. Frozen vegetables are great too! They save time and keep the dish easy to make. Just add them directly to the stir-fry. For gluten-free eaters, use tamari instead of soy sauce. It has a similar taste but is gluten-free. For vegan options: - Use vegetable broth to cook quinoa. - Make sure the tofu or protein option is vegan-friendly. These tweaks keep the meal inclusive for everyone. Enjoy your veggie loaded quinoa stir fry! To keep your veggie loaded quinoa stir fry fresh, start by cooling it down. Place it in a shallow container to speed up the cooling. Use airtight containers to store leftovers. Glass or BPA-free plastic containers work well. This helps prevent any unwanted odors from mixing. When you're ready to enjoy leftovers, reheating properly is key. The best way is to use the stove. Heat a skillet over medium heat. Add a splash of water or broth to keep it moist. Stir often until heated through. You can also use a microwave. Just cover the bowl and heat in short bursts, stirring in between. If you want to save some for later, freezing works great. Divide the stir fry into portions. Use freezer-safe containers or bags. This helps save space and keeps it fresh. When you’re ready to eat, take out a portion and thaw it overnight in the fridge. To reheat, use the stovetop or microwave as mentioned earlier. Enjoy your meal at its best! Quinoa is a small, round grain. It is packed with nutrients. Quinoa has protein, fiber, and vitamins. It is gluten-free, making it a great choice. You can use quinoa in many dishes, like salads and stir fries. It cooks quickly and has a nice, nutty flavor. This grain adds texture and nutrition to meals. Yes, you can prepare this stir fry in advance. Cook the quinoa and veggies separately. Store them in airtight containers. You can keep them in the fridge for up to three days. When ready to eat, just heat them up in a pan. You can also add fresh sauce before serving for extra flavor. Perfectly cooked stir fry veggies should be bright and colorful. They should be tender but still have a crunch. Check for a slight bite when you taste them. If they feel mushy, they are overcooked. Stir-frying on high heat helps keep them crisp. This way, you enjoy fresh flavors and textures in every bite. This blog post covered a simple stir fry recipe featuring quinoa, fresh veggies, and tasty sauces. You learned how to cook quinoa, prepare your vegetables, and mix everything in a flavorful dish. I shared tips for perfecting your stir fry and variations to suit your diet. Lastly, we explored storage and reheating methods to keep your leftovers fresh. Enjoy this healthy dish and feel free to experiment with different flavors. Cooking is fun and easy when you follow these steps!

Veggie Loaded Quinoa Stir Fry

A colorful and nutritious stir fry packed with vegetables and quinoa.
Print Recipe Save Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine Vegetarian
Servings 4
Calories 300 kcal

Ingredients
  

  • 1 cup quinoa, rinsed and drained
  • 2 cups vegetable broth (or water)
  • 1 tablespoon olive oil
  • 1 small onion, diced
  • 3 cloves garlic, minced
  • 1 medium red bell pepper, sliced
  • 1 cup broccoli florets
  • 1 cup snap peas, trimmed
  • 1 medium carrot, julienned
  • 1 medium zucchini, sliced
  • 3 tablespoons soy sauce (or tamari for gluten-free)
  • 1 tablespoon sesame oil
  • 1 teaspoon fresh ginger, grated
  • 1 tablespoon sesame seeds (for garnish)
  • to taste salt and pepper
  • optional fresh cilantro or green onions for garnish

Instructions
 

  • In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the liquid is absorbed. Remove from heat and fluff with a fork.
  • While the quinoa is cooking, heat the olive oil in a large skillet or wok over medium heat. Add the diced onion and sauté for 2-3 minutes until softened.
  • Add the minced garlic and grated ginger to the skillet, stirring continuously for about 30 seconds until fragrant.
  • Toss in the sliced red bell pepper, broccoli florets, snap peas, julienned carrot, and sliced zucchini. Stir-fry the vegetables for about 5-7 minutes until they are vibrant in color and slightly tender but still crunchy.
  • Pour the soy sauce and sesame oil over the stir-fried vegetables, mixing well to coat. Stir in the cooked quinoa and sauté everything together for another 2-3 minutes until heated through. Season with salt and pepper to taste.
  • Remove the stir fry from heat and sprinkle sesame seeds on top for added crunch.
  • Serve hot, garnished with fresh cilantro or chopped green onions if desired.

Notes

Use tamari for a gluten-free option.
Keyword healthy, quinoa, stir fry, vegetables