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.
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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.
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.
