Best 2 Quinoa Vegetable Stir Fry Recipes

Embark on a culinary journey with our Quinoa Vegetable Stir-Fry, a delightful and nutritious dish that combines the goodness of quinoa, an ancient grain packed with protein and fiber, with an array of vibrant vegetables. This stir-fry is a symphony of flavors and textures, offering a satisfying balance of crunch, tenderness, and savory umami.

Delight in the medley of vegetables that grace this stir-fry: crisp bell peppers, tender broccoli florets, succulent carrots, and earthy mushrooms. Each ingredient contributes its unique flavor and nutritional value, creating a symphony of goodness in every bite. Drizzle the stir-fry with a flavorful sauce made from soy sauce, rice vinegar, and sesame oil, adding a touch of salty, tangy, and nutty notes that elevate the overall taste experience.

The beauty of this Quinoa Vegetable Stir-Fry lies in its versatility. It can be enjoyed as a standalone main course, served over a bed of fluffy rice or quinoa, or nestled in a warm tortilla for a satisfying wrap. To cater to diverse dietary preferences, we also offer variations of this recipe, including a vegan version that substitutes tofu for eggs and a gluten-free version that uses tamari instead of soy sauce.

Indulge in the goodness of our Quinoa Vegetable Stir-Fry, a culinary delight that nourishes your body and tantalizes your taste buds. Explore the detailed recipe instructions and discover how to create this flavorful and wholesome dish in the comfort of your own kitchen.

Here are our top 2 tried and tested recipes!

QUINOA VEGETABLE STIR-FRY

Quinoa Vegetable Stir-Fry image

Healthy and full of flavor, with an Asian flair.

Provided by goodgolly

Categories Side Dish Grain Side Dish Recipes

Time 2h57m

Yield 4

Number Of Ingredients 11

Ingredients

2 cups vegetable broth
1 cup quinoa, rinsed
1 tablespoon olive oil
1 teaspoon sesame oil
1 cup finely diced carrots
½ cup chopped green onions
2 cloves garlic, minced
½ cup frozen peas, thawed
2 eggs, beaten
2 tablespoons light soy sauce
1 pinch sea salt, or to taste

Steps:

Stir vegetable broth and quinoa together in a saucepan over medium-high heat. Bring to a boil, cover, and reduce heat to a simmer. Cook until the liquid has been absorbed, about 15 minutes. Remove from heat and let cool. Refrigerate quinoa until cold, about 2 hours.
Heat olive oil and sesame oil in a large skillet over medium-low heat. Add carrots and green onions; cover and cook until tender, about 8 minutes. Stir in garlic and cook for 1 minute. Add cooked quinoa and peas, and cook until heated through, 5 to 6 minutes. Push quinoa mixture to the sides of the skillet. Add eggs and stir until cooked, 2 to 3 minutes. Stir quinoa mixture back in. Pour in soy sauce and cook until just heated, about 1 minute. Add sea salt.

Nutrition Facts : Calories 286.7 calories, Carbohydrate 37.7 g, Cholesterol 93 mg, Fat 10.1 g, Fiber 5.6 g, Protein 11.7 g, SaturatedFat 1.7 g, Sodium 621.4 mg, Sugar 4.6 g

SUMMER VEGETABLE AND QUINOA STIR-FRY

SUMMER VEGETABLE AND QUINOA STIR-FRY image

Yield 4 servings

Number Of Ingredients 13

Ingredients

Olive oil
1 onion, diced
3-4 cloves garlic, chopped
1 yellow summer squash, sliced
A fistful of slender asparagus or green beans, trimmed, sliced
1 Japanese eggplant (small eggplants are way less bitter), peeled, sliced into bite size pieces
1 bell pepper- red, yellow, orange or green, cored, sliced
2 cups Baby Bella mushrooms, trimmed, sliced
A handful of grape or cherry tomatoes, halved
Sea salt and ground pepper
Herbs, to taste- parsley, basil, thyme, red pepper flakes- whatever you prefer
1 tablespoon balsamic vinegar
Extra virgin olive oil, to taste

Steps:

When the quinoa is almost done, heat a splash of light olive oil in a wok or large skillet over medium heat. Add the onion, stir until translucent. Add the garlic and cook for a minute. Add the remaining vegetables. Season with sea salt, pepper, and herbs. Add the balsamic vinegar. Stir-fry until tender. Scoop the cooked quinoa out of the rice cooker and add it into the wok. Stir to combine with the vegetables. Taste test and add more salt or seasoning if it needs it. Remove from heat. Drizzle with extra virgin olive oil and toss to fluff. Serve immediately; or allow it to cool, then cover and refrigerate it to eat as a salad. before serving it cold, taste test again and adjust seasonings.

Tips:

Mise en Place: Before you start cooking, make sure you have all of your ingredients prepped and measured. This will help you stay organized and make the cooking process go more smoothly.
Use High-Quality Ingredients: The quality of your ingredients will greatly impact the flavor of your stir-fry. Use fresh vegetables, lean protein, and flavorful sauces.
Cook the Vegetables Properly: Vegetables should be cooked until they are tender-crisp. This means they should still have a slight crunch to them. Overcooked vegetables will be mushy and bland.
Use a Good Wok or Skillet: A well-seasoned wok or skillet is essential for making a great stir-fry. The heat should be evenly distributed and the pan should be large enough to accommodate all of the ingredients.
Stir-Fry in Batches: If you are using a lot of vegetables, it is best to stir-fry them in batches. This will prevent the vegetables from becoming overcrowded and steamed instead of stir-fried.
Add the Sauce at the End: The sauce should be added towards the end of the cooking process. This will help to prevent the sauce from burning and will also allow the flavors to meld together.

Conclusion:

Quinoa vegetable stir-fry is a healthy, delicious, and easy-to-make meal. It is a great way to get your daily dose of vegetables and protein. With a little planning and preparation, you can have a delicious stir-fry on the table in no time. So next time you are looking for a quick and healthy meal, give quinoa vegetable stir-fry a try.