QUINOA AND FRESH VEGETABLE STIR-FRY
This Quinoa and Fresh Vegetable Stir-Fry is a vibrant and nutrient-dense dish that combines fluffy quinoa with colourful Vegetables like red bell pepper, zucchini and carrots. These vegetables are sautéed in olive oil with a hint of garlic. This stir-fry is a flavourful and balanced choice for those seeking a plant-based and gluten-free meal. The addition of low-sodium soy sauce brings a subtle umami touch, tying together the freshness of the vegetables and the heartiness of quinoa. Add salt and pepper to taste. This quick and versatile Quinoa and Fresh Vegetable Stir-Fry makes a great lunch or light dinner, while its high fibre and protein content keeps you energised and satisfied.
RECIPE CATEGORY
Lunch, Dinner, Entrée
SERVING SIZE
1
CUISINE
Asian
PREPARATION / TECHNIQUES
Stir-Fry, One-Pot Wonders, Saute
OCCASION / HOLIDAY
Family Reunion, Spring, Summer, Potluck
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegan, Wheat / Gluten-Free, Low Fat, High Fibre, Low Sodium
DISH TYPE
Main Course
INGREDIENTS
There are the following ingredients for Quinoa and Fresh Vegetable Stir-Fry:
- 50 grams | 1.76 ounces | ¼ cup cooked quinoa (approx.)
- 30 grams | 1.05 ounces | ¼ red bell pepper, sliced
- 49 grams | 1.73 ounces | ¼ medium zucchini, sliced
- 15 grams | 0.54 ounces | ¼ medium carrot, julienned
- 3 grams | 0.11 ounces | 1 clove garlic, minced
- 38 millilitres | 1.27 fluid ounces | 2½ tablespoons olive oil
- 15 millilitres | 0.51 fluid ounces | 1 tablespoon soy sauce
- 3 grams | 0.01 ounces | 1 pinch sea salt
- 3 grams | 0.01 ounces | 1 pinch ground black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 396 kilocalories
- Protein: 4.8 grams
- Total fat: 35.0 grams
- Saturated fat: 5.2 grams
- Carbohydrates: 17.3 grams
- Fibre: 3.1 grams
- Sugars: 3.8 grams
- Sodium: 882 milligrams
PREPARATION
These steps are followed for the preparation of Quinoa and Fresh Vegetable Stir-Fry:
- Prepare Ingredients: Rinse the quinoa and cook it according to package instructions if it is not pre-cooked. Slice the bell pepper and zucchini, julienne the carrot and mince the garlic.
- Heat The Oil: In a medium skillet, heat olive oil over medium heat until shimmering. Add the minced garlic and sauté until fragrant for about 1 minute.
- Cook Vegetables: Add the bell pepper, zucchini and carrot to the skillet. Stir-fry for 3 to 5 minutes or until the vegetables are tender-crisp but still vibrant in colour.
- Combine Quinoa: Add the cooked quinoa to the pan, stirring it into the vegetables. Pour in the low-sodium soy sauce and season with salt and pepper to taste.
- Finish and Serve: Stir-fry the mixture for another 2 to 3 minutes, allowing the flavours to meld. Taste and adjust seasoning if necessary, then serve hot in a bowl or on a plate. Enjoy Quinoa and Fresh Vegetable Stir-Fry
PREPARATION TIME
10 minutes
COOKING TIME
10 minutes
TIPS
- Control Saltiness: Using low-sodium soy sauce keeps the salt levels manageable and you can add more if desired.
- Add Texture: Garnish with sesame seeds or crushed nuts for added crunch and flavour.
- Avoid Overcooking: Keep the vegetables slightly crunchy for a more satisfying texture in every bite of Quinoa and Fresh Vegetable Stir-Fry.
VARIATIONS
- For Vegetable Variety: Add sliced mushrooms or baby spinach for more Vegetable variety.
- For Different Base: Swap quinoa with brown rice, couscous or cauliflower rice for a different base.
- For Spice: For a hint of spice, add a dash of red pepper flakes or a sprinkle of chilli oil when serving.
PREPPING AND STORAGE
- Refrigerator: Store leftovers of Quinoa and Fresh Vegetable Stir-Fry in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet over low heat or in the microwave until warmed through.
- Freezing: Freeze Quinoa and Fresh Vegetable Stir-Fry in individual portions for up to 2 months. Thaw overnight in the refrigerator and reheat as directed.
