Name: Quinoa and Vegetable Stir-Fry
Prep time: 15 min
Cook time: 15 min
Total time: 30 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); ½ cup green onions (minced); 2 cloves garlic (minced); ½ cup peas (frozen (thawed)); 2 tablespoons lite soy sauce (or gluten-free soy sauce, tamari, or Bragg Liquid Aminos to taste); Salt (to taste (optional))

Quinoa and Vegetable Stir-Fry is a vibrant and nourishing dish that perfectly combines the wholesome goodness of quinoa with a colorful array of vegetables. This simple yet satisfying recipe is not only quick to prepare but also packed with nutrients, making it a fantastic option for busy weeknights. Whether you’re looking for a delicious vegetarian meal or a customizable dish to accommodate your dietary preferences, this quinoa stir-fry has got you covered.

Reasons to Love Quinoa and Vegetable Stir-Fry

Quinoa and Vegetable Stir-Fry is a culinary delight that offers numerous benefits:

Healthy and Nutritious: Quinoa is a complete protein, providing all nine essential amino acids, while the vegetables add a wealth of vitamins and minerals.
Quick and Easy: This dish comes together in under 30 minutes, making it perfect for those hectic evenings.
Customizable: Feel free to swap in your favorite vegetables or proteins, making this stir-fry versatile for any palate.
One-Pan Wonder: Minimal cleanup is required since everything cooks in one pan, allowing you to spend more time enjoying your meal.
Freezer-Friendly: Leftovers can be easily stored and reheated, making them ideal for meal prep.

What Goes Into Quinoa and Vegetable Stir-Fry

Creating this delicious stir-fry requires a few key ingredients that you might already have in your pantry or fridge. Here’s what you’ll need:

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
½ cup green onions, minced
2 garlic cloves, minced
½ cup peas, frozen (thawed)
2 eggs, beaten (omit for vegetarian version)
2 tablespoons lite soy sauce (or gluten-free soy sauce, tamari, or Bragg Liquid Aminos to taste)
Salt, to taste (optional)

Equipment at a Glance

To whip up this Quinoa and Vegetable Stir-Fry, you will need a few essential kitchen tools:

Medium saucepan: For cooking the quinoa.
Large skillet or wok: Ideal for stir-frying the vegetables.
Wooden spoon or spatula: For stirring and mixing the ingredients.
Measuring cups and spoons: To ensure precise ingredient amounts.
Knife and cutting board: For chopping vegetables.

Method: Quinoa and Vegetable Stir-Fry

Follow these easy steps to create a delightful Quinoa and Vegetable Stir-Fry:

Step 1: Rinse the Quinoa

Begin by rinsing the quinoa under cold water. This helps remove any bitterness from the grains to ensure a pleasant flavor.

Step 2: Cook the Quinoa

In a medium saucepan, combine the rinsed quinoa and vegetable broth (or chicken broth). Bring to a boil over medium heat, then reduce the heat to low and cover. Simmer for about 15 minutes or until the quinoa has absorbed the liquid and is fluffy. Remove from heat and fluff with a fork.

Step 3: Heat the Oils

In a large skillet or wok, heat the olive oil and sesame seed oil over medium-high heat.

Step 4: Sauté the Vegetables

Add the finely diced carrots, minced green onions, and minced garlic to the skillet. Stir-fry for about 3-4 minutes until the vegetables are tender yet crisp.

Step 5: Add Peas and Eggs

Stir in the thawed peas and the beaten eggs (if using). Continue to cook, stirring constantly, until the eggs are scrambled and fully cooked.

Step 6: Combine with Quinoa

Add the cooked quinoa to the skillet with the vegetables and eggs. Drizzle with lite soy sauce and stir everything together until well combined. Adjust seasoning with salt if desired.

Step 7: Serve and Enjoy

Remove from heat and serve immediately, garnished with additional green onions if desired. Enjoy your wholesome Quinoa and Vegetable Stir-Fry warm!

Better-for-You Options

Elevate your Quinoa and Vegetable Stir-Fry with these healthier alternatives:

Use brown quinoa for added fiber and nutrients.
Incorporate more colorful vegetables like bell peppers, broccoli, or zucchini.
Replace the eggs with tofu or tempeh for a plant-based protein option.
Opt for low-sodium soy sauce to reduce sodium intake.
Add a sprinkle of nutritional yeast for a cheesy flavor without the dairy.

Flavor Logic

The beauty of Quinoa and Vegetable Stir-Fry lies in its harmonious blend of flavors:

Nutty Quinoa: The quinoa has a mild, nutty taste that serves as a perfect base for the dish.
Savory Vegetables: The carrots and peas add sweetness and color, while the garlic lends a pungent kick.
Umami from Soy Sauce: The soy sauce brings a depth of flavor, tying all the ingredients together.
Richness from Eggs: The eggs add creaminess and protein, making the dish more satisfying.
Sesame Oil Finish: A drizzle of sesame oil at the end enhances the dish with its aromatic and rich flavor.

Freezer-Friendly Notes

If you want to make your meal prep even easier, here are some tips for freezing your Quinoa and Vegetable Stir-Fry:

This stir-fry can be made ahead and stored in an airtight container in the freezer for up to 3 months. To reheat, simply thaw overnight in the refrigerator and then warm it up in a skillet or microwave. Add a splash of broth or water to prevent it from drying out. The flavors may even intensify after freezing, making it a delightful meal you’ll look forward to enjoying!

Common Qs About Quinoa and Vegetable Stir-Fry

Can I use other grains instead of quinoa?

Absolutely! You can substitute quinoa with brown rice, farro, or even cauliflower rice for a lower-carb option. Just adjust the cooking time and liquid as necessary.

Is this recipe suitable for meal prep?

Yes, Quinoa and Vegetable Stir-Fry is perfect for meal prep! It stores well in the fridge for up to 4 days, allowing you to enjoy it throughout the week.

Can I add protein to this stir-fry?

Definitely! You can add cooked chicken, shrimp, tofu, or tempeh for extra protein. Just make sure to cook the protein separately and add it at the end to heat through.

What can I do with leftovers?

Leftover stir-fry can be enjoyed cold as a salad, wrapped in a tortilla, or served over a bed of greens for a refreshing meal. The options are endless!

Quick Weeknight Wins

If you’re looking for more quick and easy dinner ideas, check out these delicious recipes:

Hungry for More?

If you love this Quinoa and Vegetable Stir-Fry, you’ll be thrilled to explore more of our wholesome recipes. From hearty salads to savory grain bowls, there’s always something delicious waiting for you. Keep experimenting with flavors and ingredients, and don’t hesitate to make this dish your own!

Embrace the health benefits and delightful taste of Quinoa and Vegetable Stir-Fry. It’s not just a meal; it’s a celebration of fresh ingredients and a step towards a healthier lifestyle. Enjoy this colorful dish that nourishes your body and satisfies your taste buds!