Looking for a healthy, nutrient-packed meal that’s easy to prepare and delicious? This quinoa and veggie stir-fry is the perfect dish for lunch or dinner. It’s full of protein, fiber, and colorful vegetables to fuel your body and keep you satisfied. Plus, it’s gluten-free and can easily be made vegan!
Ingredients:
- 1 cup quinoa (rinsed)
- 2 cups water or vegetable broth (for more flavor)
- 1 tablespoon olive oil or coconut oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 bell pepper, sliced (any color)
- 1 zucchini, sliced
- 1 carrot, sliced thin
- 1 cup broccoli florets
- 1/2 cup peas (optional)
- Soy sauce or tamari (for gluten-free option)
- Juice of 1/2 lemon
- Salt and pepper, to taste
- Fresh herbs (like cilantro or parsley) for garnish
- Optional toppings: sesame seeds, crushed red pepper flakes, avocado slices
Instructions:
- Cook the quinoa: In a medium saucepan, bring 2 cups of water or broth to a boil. Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa has absorbed the liquid and is fluffy. Set aside.
- Sauté the veggies: Heat the olive oil in a large skillet or wok over medium heat. Add the diced onion and garlic, and sauté until fragrant, about 2 minutes.
- Add vegetables: Toss in the bell pepper, zucchini, carrot, and broccoli. Stir-fry for 5-7 minutes until the veggies are tender but still crisp. Add peas if using.
- Mix in quinoa: Once the veggies are cooked, add the cooked quinoa to the skillet. Stir everything together to combine.
- Season: Drizzle soy sauce or tamari over the stir-fry (to taste), squeeze in lemon juice, and season with salt and pepper. Stir well and cook for another 2 minutes to allow the flavors to blend.
- Serve: Remove from heat and serve hot. Garnish with fresh herbs and optional toppings like sesame seeds or avocado slices for added flavor and nutrition.
Why This Recipe is Healthy:
- Quinoa: A complete protein and rich in fiber, quinoa helps keep you full and provides essential amino acids.
- Vegetables: Packed with vitamins, minerals, and antioxidants, these veggies help support immune health and overall well-being.
- Low in unhealthy fats: Made with heart-healthy olive oil and fresh ingredients, this stir-fry is a great alternative to greasy takeout.
Tips:
- Add protein: To make this meal even heartier, add grilled chicken, tofu, or a handful of nuts like cashews or almonds.
- Spice it up: Add a little sriracha or red pepper flakes for a spicy kick!
Enjoy this nutritious quinoa and veggie stir-fry as part of a balanced diet that will fuel your body and keep you energized throughout the day!
