Eating healthy doesn’t have to be complicated or time-consuming. With the right ingredients and a simple recipe, you can whip up a nutritious meal in no time. One such recipe is a Quinoa and Veggie Stir-Fry, which is packed with protein, fiber, and essential nutrients. It’s a perfect balance of flavor and health, making it an ideal choice for a wholesome lunch or dinner. Plus, it’s easy to customize with your favorite vegetables and spices!
Ingredients:
- 1 cup quinoa (rinsed)
- 2 cups water or vegetable broth
- 1 tablespoon olive oil or avocado oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 bell pepper (red, yellow, or green), chopped
- 1 zucchini, chopped
- 1 carrot, thinly sliced
- 1 cup broccoli florets
- 2 tablespoons soy sauce or tamari (for gluten-free option)
- 1 tablespoon sesame oil (optional for added flavor)
- Salt and pepper to taste
- Sesame seeds and chopped green onions for garnish (optional)
Instructions:
1. Cook the Quinoa
Start by cooking the quinoa. In a medium pot, combine the rinsed quinoa with 2 cups of water or vegetable broth. Bring to a boil, then reduce the heat, cover, and let it simmer for 15 minutes or until the quinoa absorbs the liquid. Once done, fluff the quinoa with a fork and set it aside.
2. Sauté the Vegetables
While the quinoa is cooking, heat the olive oil in a large skillet over medium heat. Add the diced onion and garlic, and sauté for 2-3 minutes until the onion becomes translucent and fragrant.
Next, add the chopped bell pepper, zucchini, carrot, and broccoli florets to the skillet. Stir-fry the vegetables for 5-7 minutes until they are tender but still slightly crisp. You can adjust the cooking time based on how crunchy or soft you like your vegetables.
3. Add Flavor
Once the veggies are cooked, add the cooked quinoa to the skillet and mix well. Drizzle the soy sauce (or tamari) and sesame oil (if using) over the quinoa and vegetables. Stir everything together, allowing the flavors to combine. Season with salt and pepper to taste.
4. Garnish and Serve
Remove the skillet from heat and serve your quinoa and veggie stir-fry hot. For an extra boost of flavor and texture, garnish with sesame seeds and chopped green onions.
Nutritional Benefits:
- Quinoa: A complete protein, meaning it contains all nine essential amino acids. It’s also high in fiber, magnesium, and iron, making it an excellent base for a healthy meal.
- Veggies: Packed with vitamins, minerals, and antioxidants, vegetables like broccoli, carrots, and bell peppers support overall health and immunity.
- Olive oil: A heart-healthy fat, olive oil adds richness and enhances nutrient absorption from the veggies.
Customization Ideas:
- Add protein: For a heartier meal, you can add tofu, grilled chicken, or shrimp.
- Switch up the veggies: Use whatever vegetables you have on hand, such as mushrooms, spinach, or snap peas.
- Spice it up: Add a pinch of red pepper flakes or a drizzle of sriracha for some heat.
