Recipe: Healthy & Easy Quinoa and Veggie Stir-Fry

Hello all!

I was rummaging through my pantry one morning, wondering what to cook for lunch (it was the weekend and usually I don’t go grocery shopping until Sunday). I decided to make this quick and easy (and delicious!) quinoa stir fry. I’m excited! Let’s go!

Ingredients:


For 2-3 servings:

For original recipe (like the photo): 

  • 15 mL (1 tbsp) of olive or vegetable oil;
  • 1/2 cup quinoa, uncooked;
  • 2 medium or large carrots, peeled and sliced into rings;
  • 1 head of broccoli, cut up into small fleurettes (about 1 cup);
  • 1 clove of garlic, minced;
    Seasoning:
  • 1 tsp ginger powder;
  • 1 tsp paprika;
  • 1 tbsp low-sodium teriyaki sauce (or to taste);
  • salt & pepper (to taste).

For Italian variation: 

  • 5 mL (1 tsp) of olive or vegetable oil;
  • 1/2 cup quinoa, uncooked;
  • 2 medium or large carrots, peeled and sliced into rings;
  • 1 head of broccoli, cut up into small fleurettes (about 1 cup);
  • 3-4 white mushrooms, diced;
  • 1 clove of garlic, minced;
  • 2 tbs fresh or bottled lemon juice (for sauce);
  • 60 mL tomato sauce (or 2 tbs tomato paste, completed with water up to 60 ml. Mix until well combined).
    Seasoning:
  • 1 tsp dried basil;
  • 1 tsp dried thyme;
  • 1 tsp dried oregano;
  • salt & pepper (to taste).

What I love about stir fry recipes is that you can pretty much add any of your favorite vegetables and it’ll still be amazing.

 Higher vegetable to quinoa ratio

For about 5-6 portions:

Depending on the variation you chose (original or Italian), just add:

  • 1 can (about half  cup) of sweet corn and/or green peas;
  • 1 red/yellow/orange pepper, diced.
  • Make sure to add more oil to the saucepan if you plan on cooking more vegetables. You’ll have 2-3 tbsp (30-45 mL) instead of 1tbsp (15 mL). 

 

Mix & match your veggies to add colour and flavour, but also to your liking!

Instructions:


  • Start by cooking your quinoa in a saucepan, according to the instructions on the bag (usually with 1 cup of water for 1/2 cup of quinoa, bring water to a boil, add quinoa and let simmer for 10-15 minutes );
  • In the meantime, heat up your oil in a medium or large pan or wok, depending on the number of vegetables you will be cooking;
  • Add minced garlic to the oil. Fry until you can smell the aroma;
  • Add all your veggies to the pan. Stir until cooked and softened;
    • Quick tip: if your veggies start sticking to the bottom of the pan, add some boiling water and cover to let it steam. They will soften quicker.
  • Strain quinoa if necessary. Add cooked quinoa to vegetables at the very end. Stir until all vegetables and quinoa are well combined;
    • Option: you can split the spices and sauce into 2 and add them to the vegetables and quinoa separately. This is usually a preferable option for those who don’t want to mix the quinoa and veggies.
  • Add spices and either soy or tomato sauce. Stir in well until sauce and spices are evenly distributed;
  • Serve and enjoy!

 

This is definitely one of my favourites. Healthy and quick! Perfect for when having someone over for lunch.

Have a lovely Sunday, foodies!

-M ♡

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