Quinoa and Vegetable Stir-Fry

 

Quinoa and Vegetable Stir-Fry is a delightful and nutritious dish that brings together the wholesome goodness of quinoa with a medley of vibrant, fresh vegetables. Quinoa, a nutrient-dense grain, is packed with protein, fiber, and essential amino acids, making it a perfect base for this healthful stir-fry. Combined with an array of colorful vegetables like bell peppers, zucchini, broccoli, and carrots, this dish is not only visually appealing but also bursting with flavor and texture. The light seasoning of soy sauce and sesame oil adds a savory note, while garlic infuses an aromatic touch. This stir-fry is quick to prepare, making it an ideal choice for a healthy weeknight dinner that’s both satisfying and nourishing. Whether you’re looking to maintain a balanced diet or simply enjoy a delicious meal, Quinoa and Vegetable Stir-Fry is a versatile recipe that fits seamlessly into any healthy eating plan.

Ingredients:

• 1 cup quinoa
• 2 cups water
• 1 tbsp olive oil
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 cloves garlic, minced
• 2 tbsp soy sauce (low sodium)
• 1 tbsp sesame oil
• 1 tbsp sesame seeds (optional)
• Salt and pepper to taste

Instructions:

1. Rinse the quinoa under cold water. In a medium pot, bring the quinoa and water to a boil. Reduce heat, cover, and simmer for about 15 minutes, or until the water is absorbed.
2. In a large skillet, heat olive oil over medium-high heat. Add the garlic and cook until fragrant.
3. Add the bell pepper, zucchini, broccoli, and carrot. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
4. Stir in the cooked quinoa, soy sauce, and sesame oil. Cook for another 2 minutes, stirring frequently.
5. Season with salt and pepper to taste. Sprinkle with sesame seeds if using. Serve hot.

Kitchen Equipment for Making Quinoa and Vegetable Stir-Fry

To prepare Quinoa and Vegetable Stir-Fry, you will need the following kitchen equipment:

1. Measuring Cups and Spoons:

To measure out the quinoa, water, olive oil, soy sauce, and sesame oil.

2. Medium Pot with Lid: For cooking the quinoa.   

       

3. Colander or Fine Mesh Strainer: To rinse the quinoa before cooking.

Bowls or Plates: To serve the final dish.

Having these tools and equipment on hand will help streamline the cooking process and ensure your Quinoa and Vegetable Stir-Fry is prepared efficiently and with ease.