Quinoa and Vegetable Stir-Fry

Looking for a quick, nutritious meal that brings vibrant colors and flavors to your table? Look no further than this delightful Quinoa and Vegetable Stir-Fry. Packed with protein-rich quinoa, fresh vegetables, and a hint of umami, this dish is not only satisfying but also incredibly versatile. Whether you’re looking for a weeknight dinner solution or a meal prep option, this recipe has got you covered.

What Sets This Recipe Apart

This Quinoa and Vegetable Stir-Fry stands out because it combines the wholesome goodness of quinoa with an array of colorful vegetables, making it a feast for the eyes as well as the palate. The addition of sesame oil adds a nutty flavor, while the soy sauce brings everything together with its savory notes. Plus, this dish can easily be customized to suit your taste preferences or dietary needs, whether you choose to add protein like chicken or tofu or keep it entirely plant-based.

Ingredient Notes

• 1 cup quinoa (pre-rinsed): Quinoa is a complete protein, making it an excellent base for this stir-fry.
• 2 cups vegetable broth (or optional chicken broth): This adds depth of flavor to the quinoa as it cooks.
• 1 tablespoon olive oil: For sautéing the vegetables and adding healthy fats.
• 1 teaspoon sesame seed oil: A key ingredient that imparts a rich, nutty flavor.
• 1 cup carrots (finely diced): Adds sweetness and crunch.
• 1/2 cup green onions (minced): For a fresh, slightly peppery flavor.
• 2 garlic cloves (minced): Essential for a fragrant base.
• 1/2 cup peas (frozen, thawed): Adds a pop of color and sweetness.
• 2 eggs (beaten) (omit for vegetarian): Provides additional protein and richness.
• 2 tablespoons lite soy sauce (or optional gluten-free soy sauce, tamari, or Bragg liquid aminos): For seasoning and umami flavor.
• Salt: To taste, if needed.

Equipment at a Glance

• Large sauté pan or wok: Ideal for stir-frying the ingredients evenly.
• Medium saucepan: For cooking the quinoa.
• Spatula or wooden spoon: For stirring and combining the ingredients.
• Measuring cups and spoons: To ensure accurate ingredient measurements.

Quinoa and Vegetable Stir-Fry Made Stepwise

Step 1: Cook the Quinoa

In a medium saucepan, combine 1 cup of pre-rinsed quinoa and 2 cups of vegetable broth (or chicken broth). Bring to a boil, then reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the liquid is absorbed. Once cooked, fluff the quinoa with a fork and set aside.

Step 2: Prepare the Vegetables

While the quinoa is cooking, chop your carrots and green onions, and mince the garlic. If using frozen peas, ensure they are thawed.

Step 3: Sauté the Vegetables

In a large sauté pan or wok, heat 1 tablespoon of olive oil over medium-high heat. Add the finely diced carrots and cook for about 3-4 minutes until they start to soften. Then, add the minced garlic and green onions, stirring for another minute until fragrant.

Step 4: Add the Peas

Stir in the thawed peas, cooking for an additional 2 minutes until heated through.

Step 5: Incorporate the Eggs

If using eggs, push the vegetable mixture to one side of the pan and pour the beaten eggs into the other side. Scramble the eggs until fully cooked, then mix them into the vegetable mixture.

Step 6: Combine with Quinoa

Add the cooked quinoa to the pan, along with 1 teaspoon of sesame oil and 2 tablespoons of soy sauce. Stir everything together until well combined and heated through. Taste and adjust seasoning with salt or more soy sauce as desired.

Step 7: Serve and Enjoy!

Remove the stir-fry from heat and serve immediately, garnished with additional green onions if desired. This dish is best enjoyed fresh, but it also makes for great leftovers.

International Equivalents

• Quinoa: Also known as “kinwa” in some regions of South America.
• Green onions: Known as “spring onions” in the UK and “scallions” in various parts of the world.
• Sesame oil: Commonly used in Asian cuisines; available in toasted or regular varieties.
• Soy sauce: Known as “shoyu” in Japan and “jiangyou” in China.

Slip-Ups to Skip

• Not rinsing the quinoa: This step is crucial to remove its natural coating, which can taste bitter.
• Overcooking the vegetables: You want them to be tender-crisp, not mushy. Keep an eye on the cooking time.
• Skipping the sesame oil: This ingredient really elevates the flavor profile, so don’t leave it out!
• Not adjusting the seasoning: Taste your dish before serving and adjust soy sauce or salt as needed.

Meal Prep & Storage Notes

This Quinoa and Vegetable Stir-Fry is perfect for meal prep! Store any leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, simply warm it in a pan over medium heat until heated through. You can also freeze portions for up to 3 months; just ensure they are well-sealed to avoid freezer burn.

Helpful Q&A

Can I add other vegetables to this stir-fry?

Absolutely! This recipe is highly customizable. Feel free to add bell peppers, broccoli, snap peas, or any of your favorite vegetables. Just adjust the cooking time as needed for each type.

What can I substitute for quinoa?

If you’re looking for a different grain, you can use brown rice, farro, or even cauliflower rice for a lower-carb option. Just adjust the cooking liquid and time accordingly.

Is this dish suitable for vegans?

Yes, simply omit the eggs, and you have a delicious vegan meal! The quinoa and vegetables provide plenty of protein and nutrients.

How can I make this dish spicier?

If you like a kick, consider adding red pepper flakes, sriracha, or even a dash of hot sauce to the soy sauce. You can also sauté some fresh ginger along with the garlic for an extra layer of flavor.

The Last Word

This Quinoa and Vegetable Stir-Fry is not just a meal; it’s a vibrant celebration of flavors and textures. It’s healthy, filling, and perfect for any day of the week. Whether you’re a busy professional or a home cook looking for a simple yet satisfying dish, this recipe is sure to please. With its colorful presentation and delicious taste, quinoa and vegetable stir-fry can easily become a staple in your weekly menu. Enjoy every bite!