Name: Quinoa and Vegetable Stir-Fry
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 1 cup quinoa ((pre-rinsed)); 2 cups vegetable broth ((or optional chicken broth for non-vegetarians)); 1 tablespoon olive oil; 1 teaspoon sesame seed oil; 1 cup carrots ((finely diced)); 1/2 cup green onions ((minced)); 2 cloves garlic ((minced)); 1/2 cup peas ((frozen and thawed)); 2 tablespoons lite soy sauce ((or optional gluten-free soy sauce, tamari, or Bragg liquid aminos)); Salt ((optional, to taste))

Looking for a quick, nutritious, and delicious meal that can be whipped up in under 30 minutes? Look no further! This Quinoa and Vegetable Stir-Fry is not only packed with flavor but also loaded with essential nutrients. The combination of quinoa, vibrant vegetables, and a hint of soy sauce creates a wholesome dish that is perfect for any weeknight dinner or meal prep for the week ahead. Plus, it’s versatile enough to adapt to your taste preferences or dietary needs. Let’s dive into this delightful recipe!

Why This Quinoa and Vegetable Stir-Fry Stands Out

This Quinoa and Vegetable Stir-Fry is a standout because it combines the nutty flavor of quinoa with a medley of colorful vegetables, providing a feast for both the eyes and the palate. The use of vegetable broth enriches the quinoa, while the sesame oil adds a unique depth of flavor. It’s easy to prepare, making it suitable for busy weeknights, and the ingredients are simple and wholesome. Additionally, it can be customized with various vegetables, proteins, or sauces, making it a go-to recipe for any occasion.

The Essentials

To make this Quinoa and Vegetable Stir-Fry, you will need the following ingredients:

1 cup quinoa (pre-rinsed)
2 cups vegetable broth (or optional chicken broth for non-vegetarians)
1 tablespoon olive oil
1 teaspoon sesame seed oil
1 cup carrots (finely diced)
1/2 cup green onions (minced)
2 garlic cloves (minced)
1/2 cup peas (frozen and thawed)
2 eggs (beaten, omit for vegetarian option)
2 tablespoons lite soy sauce (or optional gluten-free soy sauce, tamari, or Bragg liquid aminos)
Salt (optional, to taste)

Toolbox for This Recipe

To make your cooking experience smoother, gather the following tools:

Medium saucepan – for cooking quinoa
Large skillet or wok – for stir-frying vegetables and quinoa
Wooden spoon or spatula – for mixing ingredients
Measuring cups and spoons – for accurate ingredient amounts
Knife and cutting board – for chopping vegetables

Method: Quinoa and Vegetable Stir-Fry

Now that you have your ingredients and tools ready, follow these steps to create your Quinoa and Vegetable Stir-Fry:

Step 1: Cook the Quinoa

In a medium saucepan, combine 1 cup of quinoa and 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 about 15 minutes or until the quinoa is fluffy and the liquid is absorbed. Remove from heat and set aside.

Step 2: Prepare the Vegetables

While the quinoa is cooking, prepare your vegetables. Finely dice the carrots, mince the green onions, and garlic, and thaw the frozen peas if you haven’t already.

Step 3: Sauté the Vegetables

In a large skillet or wok, heat 1 tablespoon of olive oil and 1 teaspoon of sesame seed oil over medium heat. Once the oil is hot, add the diced carrots and sauté for about 3-4 minutes until they start to soften.

Step 4: Add Garlic and Peas

Next, add the minced garlic and thawed peas to the skillet. Sauté for an additional 2-3 minutes until the garlic is fragrant and the peas are heated through.

Step 5: Incorporate Quinoa

Once the vegetables are cooked, add the cooked quinoa to the skillet. Stir everything together to combine the ingredients evenly.

Step 6: Add the Eggs (Optional)

If using eggs, push the quinoa and vegetables to one side of the skillet. Pour the beaten eggs into the empty side and scramble them until fully cooked. Once done, mix the eggs into the quinoa and vegetable mixture.

Step 7: Season and Serve

Drizzle the lite soy sauce over the stir-fry, adjusting the amount to your taste. Stir well to ensure everything is well-seasoned. If desired, add a pinch of salt. Serve hot, garnished with additional green onions if desired.

Adaptations for Special Diets

This Quinoa and Vegetable Stir-Fry is incredibly versatile. Here are some adaptations you can make:

Vegetarian/Vegan: Omit the eggs or use a vegan egg substitute.
Gluten-Free: Use gluten-free soy sauce or tamari.
Protein Addition: Add tofu, chicken, or shrimp for extra protein.
Vegetable Variations: Feel free to swap in your favorite veggies such as bell peppers, broccoli, or zucchini.

Learn from These Mistakes

Making a stir-fry can be simple, but here are some common pitfalls to avoid:

Not rinsing the quinoa: Always rinse quinoa before cooking to remove its natural coating, which can make it taste bitter.
Overcooking the vegetables: Keep them crisp and colorful by sautéing just until tender.
Skipping the seasoning: Don’t forget to taste and adjust the soy sauce or salt at the end for full flavor.
Using too much liquid: Ensure your quinoa is perfectly cooked by measuring the broth accurately.

Refrigerate, Freeze, Reheat

This Quinoa and Vegetable Stir-Fry is perfect for meal prepping. Here’s how to store it:

Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. To freeze, place cooled stir-fry in a freezer-safe container or bag, where it will keep for up to 3 months. When ready to eat, simply reheat in the microwave or on the stove until warmed through. You may need to add a splash of water or broth to keep it moist while reheating.

Common Qs About Quinoa and Vegetable Stir-Fry

Can I use different grains instead of quinoa?

Yes! While quinoa is a great choice due to its high protein content, you can substitute it with brown rice, farro, or even cauliflower rice for a lower-carb option. Just adjust the cooking time accordingly.

How can I add more flavor to my stir-fry?

For an extra boost of flavor, consider adding a splash of Everything Stir Fry Sauce or a sprinkle of your favorite spices such as ginger, chili flakes, or sesame seeds.

Can I make this stir-fry ahead of time?

Absolutely! This stir-fry holds up well in the fridge and is great for meal prep. Just cook and store, then reheat when ready to eat.

What vegetables work best in stir-fries?

You can use a variety of vegetables for your stir-fry. Bell peppers, broccoli, snap peas, and zucchini are all excellent choices that add color and crunch.

Cook This Next

If you enjoyed this Quinoa and Vegetable Stir-Fry, you might want to try:

Shrimp Avocado Quinoa Bowls – A refreshing take on quinoa bowls with a seafood twist.

The Takeaway

This Quinoa and Vegetable Stir-Fry is not just a meal; it’s a canvas for your culinary creativity. Packed with wholesome ingredients, it offers a delightful balance of flavors and textures that can be tailored to fit any dietary preference. Whether you choose to keep it simple or jazz it up with additional proteins and sauces, this recipe is sure to become a staple in your kitchen. Dive in, savor the deliciousness, and remember that cooking can be both fun and rewarding!