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.