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QUINOA AND VEGGIE STIR-FRY
02

QUINOA AND VEGGIE STIR-FRY

NUTRITION
HEALTHY RECIPES
Jan 25, 2025

QUINOA AND VEGGIE STIR-FRY

This Quinoa and Veggie Stir-Fry is a vibrant, nutrient-dense dish that combines fluffy quinoa with colourful veggies like red bell pepper, zucchini and carrots. These veggies are sautéed in olive oil with a hint of garlic and they are a flavourful and balanced choice for those seeking a plant-based, 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 for taste. This stir-fry is quick and versatile, making a great lunch or light dinner, while its high fibre and protein content keeps you energised and satisfied.

RECIPE CATEGORY

Lunch, Dinner, Entrée, Side

SERVING SIZE

1

CUISINE

Asian, Fusion

PREPARATION / TECHNIQUES

Stir-Fry, One-Pot Wonders, Quick & Easy

OCCASION / HOLIDAY

Weeknight Meal, Healthy Lunch, Family Dinner, Spring & Summer

SPECIAL CONSIDERATION / DIETARY CONCERNS

Vegan, Gluten-Free, Low Fat, High Fibre, Low Sodium

DISH TYPE

Main Course, Stir-Fry, Light Meal

INGREDIENTS

There are the following ingredients of Quinoa and Veggie Stir-Fry:

  • 50g quinoa, cooked
  • 1/4 red bell pepper, sliced
  • 1/4 zucchini, sliced
  • 1/4 carrot, julienned
  • 1 clove garlic, minced
  • 1 tsp olive oil
  • 1 tbsp soy sauce (low sodium)
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION (per serving)

  • Calories: 180
  • Protein: 6g
  • Fat: 5g
  • Carbohydrates: 28g
  • Fibre: 5g
  • Sodium: 220mg
  • Sugars: 3g

PREPARATION

  • 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 or wok, heat olive oil over medium heat until shimmering. Add the minced garlic and sauté until fragrant, about 1 minute.
  • Cook Vegetables: Add the bell pepper, zucchini and carrot to the skillet. Stir-fry for 3-5 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 2-3 minutes, allowing the flavours to meld. Taste and adjust seasoning if necessary, then serve hot in a bowl or on a plate.

PREP TIME

10 minutes

COOKING TIME

10 minutes

TIPS FOR QUINOA AND VEGGIE STIR-FRY

  • 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.

VARIATIONS

  • Add sliced mushrooms or baby spinach for more veggie variety.
  • Swap quinoa with brown rice, couscous or cauliflower rice for a different base.
  • For a hint of spice, add a dash of red pepper flakes or a sprinkle of chilli oil when serving.

PREPPING AND STORAGE

  • Fridge: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in a skillet over low heat or in the microwave until warmed through.
  • Freezing: Freeze in individual portions for up to 2 months. Thaw overnight in the fridge and reheat as directed.

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