Quick Quinoa Stir-Fry Recipe: Vegan 15 Min
Introduction
Looking for a simple yet delicious meal that’s both healthy and satisfying? This quick quinoa stir-fry recipe has got you covered! Perfect for a busy weeknight or when you’re in the mood for something nutritious, this stir-fry is vegan, gluten-free, and loaded with colorful vegetables. Plus, quinoa, known for being a protein-packed grain, makes it a filling and hearty base. With a savory soy sauce kick and a handful of fresh veggies, it’s a go-to dish for anyone looking to eat clean and quick. Let’s dive into the recipe that’s as nutritious as it is tasty!
Ingredients for the Quick Quinoa Stir-Fry:
- 1 cup quinoa (rinse before cooking)
- 2 tablespoons olive oil
- 1 small onion, finely chopped
- 1 bell pepper, sliced thinly
- 1 carrot, julienned or grated
- 1 zucchini, chopped
- 2 garlic cloves, minced
- 2 tablespoons soy sauce (or tamari for gluten-free)
- 1 tablespoon sesame oil
- 1/4 teaspoon red pepper flakes (optional for heat)
- 1/2 cup frozen peas (or fresh)
- 1/2 teaspoon ground ginger (optional for extra flavor)
- 1/4 cup green onions, chopped for garnish
- Sesame seeds for garnish (optional)
Instructions
- Cook the Quinoa: Begin by cooking the quinoa. In a medium pot, combine 1 cup of rinsed quinoa with 2 cups of water. Bring it to a boil, then reduce the heat to low and cover. Simmer for about 15 minutes or until all the water is absorbed. Once cooked, fluff with a fork and set aside.
- Prepare the Veggies: While the quinoa is cooking, chop all the vegetables. This includes the onion, bell pepper, carrot, zucchini, and garlic. Set them aside, so everything is ready to go.
- Sauté the Vegetables: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the onion and garlic, sautéing for about 2 minutes until fragrant. Then, add the bell pepper, carrot, and zucchini, stirring occasionally. Cook for about 5-7 minutes until the vegetables are tender but still crisp.
- Add the Frozen Peas: Toss in the frozen peas and continue sautéing for another 2 minutes until heated through.
- Combine with Quinoa: Add the cooked quinoa to the skillet or wok. Stir to combine everything well. Add the soy sauce, sesame oil, ground ginger, and red pepper flakes if using. Stir everything together until evenly coated and heated through, about 2-3 minutes.
- Finish and Serve: Once everything is heated through and well mixed, remove from heat. Sprinkle chopped green onions and sesame seeds on top for a burst of flavor and crunch.
Nutritional Benefits
This healthy stir-fry recipe is not just quick and easy but also packed with nutritional benefits. Here’s a breakdown:
- Quinoa: Known as a complete protein, quinoa provides all nine essential amino acids, making it a perfect base for a plant-based meal. It’s also rich in fiber, magnesium, and antioxidants.
- Vegetables: Packed with essential vitamins and minerals, the vegetables in this stir-fry—like bell peppers, carrots, and zucchini—provide a great source of fiber, vitamin C, and antioxidants.
- Soy Sauce: A small amount of soy sauce adds flavor without excess calories. You can opt for low-sodium soy sauce to keep the salt content in check.
- Sesame Oil: Known for its unique flavor, sesame oil also has healthy fats, which are good for heart health.
This stir-fry is a low-calorie, nutrient-dense meal that’s great for those looking to maintain a healthy diet without compromising on taste.
Conclusion
This quick quinoa stir-fry recipe is an ideal dish for those who need a healthy meal in a hurry! It’s full of flavor, easy to make, and versatile enough to fit whatever vegetables you have on hand. Whether you’re cooking for one or making a batch to share with family or friends, this vegan stir-fry is sure to satisfy.
Let us know—what’s your favorite veggie to add to a stir-fry? Comment below with your go-to ingredients for a stir-fry, and let’s get the conversation going!
For more quick and healthy meal ideas, check out our Quick Meals and Healthy Recipes sections.
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