Vegan Quinoa and Vegetable Stir Fry

Summary

Craving something light yet power-packed? Get ready to fall in love with the Vegan Quinoa and Vegetable Stir Fry. A perfect melding of protein-rich quinoa and fresh vegetables, this dish is a culinary delight that dances between health and flavor. Let’s dig deeper into the steps to create this vibrant, nutritious, and utterly delicious dish.

Ingredients

• Quinoa – 1 cup (170g or 6 oz)
• Broccoli – 1 medium head, cut into small florets (approx. 300g or 10.5 oz)
• Carrot – 1 large, julienned
• Bell Peppers (Red & Yellow) – 1 each, thinly sliced
• Zucchini – 1 medium, sliced
• Snap Peas – 1 cup (100g or 3.5 oz)
• Olive Oil – 2 tablespoons (30 ml)
• Garlic – 3 cloves, minced
• Soy Sauce (low-sodium) – 3 tablespoons (45 ml)
• Ginger – 1 tablespoon, grated (15 ml)
• Sesame Seeds – 1 tablespoon for garnish
• Green Onions – 2 stalks, chopped for garnish

Preparation & Cooking Time

• Preparation Time: 15 minutes
• Cooking Time: 25 minutes
• Total Time: 40 minutes

Serves: 4

Nutritional Facts (Per Serving)

• Calories: 320
• Protein: 12g
• Carbohydrates: 53g
• Fiber: 8g
• Sugars: 7g
• Fat: 7g
• Sodium: 500mg

Cooking Instructions

1. Begin by rinsing the quinoa under cold water using a fine-mesh strainer. This helps remove any bitterness from the outer layer.
2. In a pot, bring 2 cups of water to boil. Add the rinsed quinoa, reduce heat to low, cover, and let it simmer for 15 minutes or until quinoa is cooked through.
3. While the quinoa cooks, heat the olive oil in a large wok or skillet over medium heat.
4. Add the minced garlic and grated ginger, stirring for about 1 minute, making sure they don’t burn.
5. Toss in the broccoli, carrots, bell peppers, zucchini, and snap peas. Stir-fry the vegetables for 7-10 minutes, ensuring they remain crisp and vibrant.
6. Once the veggies are slightly tender, drizzle in the soy sauce and mix well, ensuring the vegetables are coated evenly.
7. Fold the cooked quinoa into the vegetable mixture, combining everything thoroughly.
8. Remove from heat, and sprinkle sesame seeds and chopped green onions for garnish.

Tips

1. For a burst of flavor, consider adding a dash of chili flakes or a splash of lime to the Vegan Quinoa and Vegetable Stir Fry.
2. You can add tofu or tempeh for an extra protein kick.
3. Always use low-sodium soy sauce to control the salt content.
4. Fresh herbs like cilantro or basil can be added at the end for a burst of freshness.

Serving Suggestions

• The Vegan Quinoa and Vegetable Stir Fry is delectable on its own, but you can also pair it with a light soup or salad.
• Enjoy it with a side of fresh spring rolls for a complete meal experience.
• Top with a dollop of vegan-friendly sriracha or any other sauce of your choice for added zest.
• Consider having it in lettuce wraps for a fresh, low-carb alternative.

Thanks for stopping by AH7. With this Vegan Quinoa and Vegetable Stir Fry, you’re not just eating; you’re nourishing your body with the best. Every bite is a journey of flavors and nutrition. Remember, good food is a celebration, and with dishes like this, you’re always celebrating health. Enjoy your meal, and here’s to a fitter, happier you!

Vegan Quinoa and Vegetable Stir Fry

Craving something light yet power-packed? Get ready to fall in love with the Vegan Quinoa and Vegetable Stir Fry. A perfect melding of protein-rich quinoa and fresh vegetables, this dish is a culinary delight that dances between health and flavor. Let’s dig deeper into the steps to create this vibrant, nutritious, and utterly delicious dish.

5 from 1 vote

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Prep Time: 15 minutes minutes

Cook Time: 24 minutes minutes

Total Time: 39 minutes minutes

Nutritions

Nutrition Facts

Vegan Quinoa and Vegetable Stir Fry

Amount per Serving

Calories

320

% Daily Value*

Fat

 

7

g

11

%

Sodium

 

500

mg

22

%

Carbohydrates

 

53

g

18

%

Fiber

 

8

g

33

%

Sugar

 

7

g

8

%

Protein

 

12

g

24

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Quinoa – 1 cup 170g or 6 oz
• Broccoli – 1 medium head cut into small florets (approx. 300g or 10.5 oz)
• Carrot – 1 large julienned
• Bell Peppers Red & Yellow – 1 each, thinly sliced
• Zucchini – 1 medium sliced
• Snap Peas – 1 cup 100g or 3.5 oz
• Olive Oil – 2 tablespoons 30 ml
• Garlic – 3 cloves minced
• Soy Sauce low-sodium – 3 tablespoons (45 ml)
• Ginger – 1 tablespoon grated (15 ml)
• Sesame Seeds – 1 tablespoon for garnish
• Green Onions – 2 stalks chopped for garnish

Instructions

• Begin by rinsing the quinoa under cold water using a fine-mesh strainer. This helps remove any bitterness from the outer layer.
• In a pot, bring 2 cups of water to boil. Add the rinsed quinoa, reduce heat to low, cover, and let it simmer for 15 minutes or until quinoa is cooked through.
• While the quinoa cooks, heat the olive oil in a large wok or skillet over medium heat.
• Add the minced garlic and grated ginger, stirring for about 1 minute, making sure they don’t burn.
• Toss in the broccoli, carrots, bell peppers, zucchini, and snap peas. Stir-fry the vegetables for 7-10 minutes, ensuring they remain crisp and vibrant.
• Once the veggies are slightly tender, drizzle in the soy sauce and mix well, ensuring the vegetables are coated evenly.
• Fold the cooked quinoa into the vegetable mixture, combining everything thoroughly.
• Remove from heat, and sprinkle sesame seeds and chopped green onions for garnish.

Notes

Tips

1. For a burst of flavor, consider adding a dash of chili flakes or a splash of lime to the Vegan Quinoa and Vegetable Stir Fry.
2. You can add tofu or tempeh for an extra protein kick.
3. Always use low-sodium soy sauce to control the salt content.
4. Fresh herbs like cilantro or basil can be added at the end for a burst of freshness.

Serving Suggestions

The Vegan Quinoa and Vegetable Stir Fry is delectable on its own, but you can also pair it with a light soup or salad.
Enjoy it with a side of fresh spring rolls for a complete meal experience.
Top with a dollop of vegan-friendly sriracha or any other sauce of your choice for added zest.
Consider having it in lettuce wraps for a fresh, low-carb alternative.