A Quinoa and Vegetable Stir-Fry is a nutritious and flavorful dish made by stir-frying a mixture of fresh vegetables and cooked quinoa in a savory sauce. It's a popular choice for those looking for a healthy and balanced meal, as quinoa is a high-protein, gluten-free grain that is rich in fiber, vitamins, and minerals. When combined with a variety of colorful vegetables, it becomes a well-rounded and satisfying meal.
what is Quinoa?
Quinoa: Quinoa is a pseudo-grain that is often used as a substitute for rice or pasta. It's highly nutritious, containing all nine essential amino acids, making it a complete protein source. Quinoa is also a good source of fiber, vitamins, and minerals, such as magnesium, potassium, and iron.
here's a simple and healthy recipe for a Quinoa and Vegetable Stir-Fry:
Ingredients:
- 1 cup quinoa
- 2 cups water or vegetable broth
- 1 tablespoon olive oil
- 1 onion, chopped.
- 2 cloves garlic, minced.
- 1 red bell pepper, sliced.
- 1 yellow bell pepper, sliced.
- 1 zucchini, sliced.
- 1 cup broccoli florets
- 1 cup snap peas, trimmed.
- 1 carrot, sliced.
- 1/4 cup low-sodium soy sauce or tamari
- 1 tablespoon rice vinegar
- 1 teaspoon honey or maple syrup (optional)
- 1 teaspoon grated fresh ginger.
- Salt and pepper to taste
- Chopped green onions and sesame seeds for garnish (optional)
Instructions:
1. Rinse the quinoa under cold water in a fine-mesh strainer until the water runs clear.
2. In a medium-sized saucepan, combine the rinsed quinoa and 2 cups of water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is cooked and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff the quinoa with a fork and set it aside.
3. In a large skillet or wok, heat the olive oil over medium-high heat. Add the chopped onion and minced garlic and sauté for 2-3 minutes until the onion becomes translucent.
4. Add the sliced bell peppers, zucchini, broccoli, snap peas, and carrot to the skillet. Stir-fry the vegetables for about 5-7 minutes until they are tender but still crisp.
5. In a small bowl, whisk together the soy sauce or tamari, rice vinegar, honey or maple syrup (if using), grated ginger, salt, and pepper.
6. Pour the sauce over the stir-fried vegetables and toss to coat them evenly. Cook for an additional 2-3 minutes, allowing the sauce to thicken slightly.
7. Add the cooked quinoa to the skillet and toss everything together until well combined. Cook for an additional 2-3 minutes to heat the quinoa through.
8. Taste and adjust the seasoning if needed. If you like, garnish the stir-fry with chopped green onions and sesame seeds.
9. Serve hot and enjoy your healthy quinoa and vegetable stir-fry!
Feel free to customize this recipe by adding your favorite vegetables or protein sources like tofu, chicken, or shrimp for extra flavor and nutrition.
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