Quinoa & Vegetable Stir-Fry (Healthy & Diet-Friendly)
This Quinoa & Vegetable Stir-Fry is a nutrient-dense, plant-based meal packed with fiber, protein, and essential vitamins. Quinoa serves as a great alternative to rice, providing a complete source of protein, while colorful vegetables add flavor, crunch, and antioxidants. This dish is light yet satisfying, perfect for a healthy diet.
Ingredients
For the Quinoa:
1 cup quinoa, rinsed
2 cups water or vegetable broth
¼ tsp salt
For the Stir-Fry:
1 tbsp olive oil or sesame oil
1 small onion, sliced
2 cloves garlic, minced
1 -inch ginger, grated
1 medium carrot, julienned
1 small zucchini, sliced
1 red bell pepper, chopped
1 cup broccoli florets
2 tbsp low-sodium soy sauce or tamaari
1 tsp sesame seeds (optional)
½ tsp red pepper flakes (optional for spice)
2 tbsp chopped green onions (for garnish)
1 tsp lemon juice (for freshness)
Instructions
1. Cook the Quinoa:
In a pot, bring 2 cups of water or vegetable broth to a boil.
Add quinoa and a pinch of salt, reduce heat, cover, and simmer for 12-15 minutes or until all the liquid is absorbed.
Fluff with a fork and set aside.
2. Saute the Aromatics:
Heat olive oil in a large skillet or wok over medium heat.
Add onion, garlic, and ginger, sauteing for 1-2 minutes until fragrant.
3. Cook the Vegetables:
Add carrot, zucchini, bell pepper, and broccoli, stirring frequently.
Cook for 4-5 minutes, until slightly tender but still crisp.
4. Combine & Season:
Stir in the cooked quinoa, soy sauce, and red pepper flakes (if using).
Toss everything together and let it cook for another 2 minutes for the flavors to meld.
5. Garnish & Serve:
Remove from heat and drizzle with lemon juice.
Sprinkle with sesame seeds and green onions before serving.
Nutritional Information
(Values may vary based on ingredient brands and portion sizes.)
Calories: 320 kcal
Protein: 10g
Carbohydrates: 50g
Fat: 10g
Fiber: 7g
Sodium: 500mg
Notes & Variations
Protein Boost: Add tofu, chickpeas, or edamame for extra plant-based protein.
More Flavor: Try adding a splash of rice vinegar, hoisin sauce, or sriracha for a different taste.
Nut-Free Option: Skip sesame seeds if allergic, or replace with pumpkin seeds for crunch.
Make it a Meal Prep Dish: This keeps well in the fridge for 3-4 days, making it great for healthy meal prep.
This Quinoa & Vegetable Stir-Fry is a simple, healthy, and delicious option for anyone looking for a light but satisfying diet-friendly meal. Enjoy!