Easy Quinoa and Veggie Stir-Fry Salad
This warm salad blends fluffy quinoa with lightly stir-fried seasonal vegetables like zucchini, bell peppers, and carrots. Tossed in a zesty lemon-olive oil dressing and finished with fresh herbs, it’s a complete, protein-rich, and gluten-free Mediterranean-friendly meal. Perfect as a light lunch, dinner, or a meal-prep favorite.
⏱️ Time:
Prep Time: 10 minutes
Cook Time: 15–20 minutes
Total Time: 30 minutes
Ingredients:
For the Quinoa:
1 cup quinoa (uncooked)
2 cups water or vegetable broth
Pinch of salt
For the Stir-Fry Veggies:
1 tablespoon olive oil
1 small zucchini, chopped
1 red bell pepper, sliced
1 carrot, julienned or thinly sliced
1 cup baby spinach or kale
2 garlic cloves, minced
Salt & black pepper to taste
For the Dressing:
2 tablespoons olive oil
Juice of 1 lemon
1 teaspoon Dijon mustard (optional)
1 teaspoon honey or maple syrup (optional)
1 tablespoon chopped fresh parsley or basil
Salt and pepper to taste
Instructions:
1. Cook the Quinoa:
Rinse quinoa under cold water. In a saucepan, combine quinoa, water/broth, and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 12–15 minutes until water is absorbed. Fluff with a fork and set aside.
2. Stir-Fry the Veggies:
Heat 1 tablespoon olive oil in a large skillet over medium heat. Add garlic, zucchini, bell pepper, and carrot. Sauté for 5–6 minutes, stirring occasionally, until veggies are slightly tender but still crisp. Add spinach and cook until just wilted. Season with salt and pepper.
3. Make the Dressing:
In a small bowl, whisk together olive oil, lemon juice, mustard, honey/maple syrup, chopped herbs, salt, and pepper.
4. Assemble the Salad:
In a large bowl, combine the cooked quinoa and stir-fried vegetables. Pour the dressing over the top and toss gently to coat evenly.
5. Serve Warm or Cold:
Serve immediately warm, or refrigerate for 15–20 minutes to serve as a chilled salad. Top with extra herbs or crumbled feta (optional).
Notes & Tips:
Add chickpeas, grilled chicken, or tofu for extra protein.
For more crunch, add toasted sunflower seeds or slivered almonds.
Keeps well for up to 3 days in the fridge — great for meal prep!
❓ frequently asked questions FAQs
Q: Can I make this in advance?
Yes, it stores well and tastes great chilled or reheated.
Q: Is quinoa better with broth or water?
Cooking with vegetable broth adds extra flavor.
Q: Can I use frozen veggies?
Absolutely! Just stir-fry until heated through and slightly crisp.
Q: Is it gluten-free?
Yes, quinoa is naturally gluten-free.
Nutritional Information
Calories 310 kcal
Protein 9g
Fiber 6g
Fat 14g
Sodium 180mg