QUINOA VEGETABLE STIR FRY
QUINOA VEGETABLE STIR FRY
This nutritious and tasty quinoa and veggie stir-fry is ideal for vegetarians on a strict diet. This meal is not only delicious but also simple to make, as it contains protein-rich quinoa and a variety of colorful vegetables. Let’s get this party started!
INGREDIENTS
- 1 cup quinoa
- 2 cups vegetable broth
- 1 tablespoon olive oil
- 1 onion, thinly sliced
- 2 cloves garlic, minced
- 1 red bell pepper, thinly sliced
- 1 zucchini, sliced into half moons
- 1 cup broccoli florets
- 1 cup snap peas, trimmed
- 1 tablespoon sesame oil
- 2 tablespoons fresh lemon juice
- Salt and pepper to taste
- Fresh cilantro or parsley, for garnish (optional)
INSTRUCTIONS
· Rinse the quinoa thoroughly with cold water and drain well.
· Bring the vegetable broth to a boil in a medium saucepan. Reduce the heat to low, cover, and simmer for 15-20 minutes, or until the liquid has been absorbed and the quinoa is fluffy.
· In a large skillet or wok, heat the olive oil over medium heat while the quinoa is cooking.
· Sauté the onion and garlic in the skillet for 2-3 minutes, or until the onion is transparent.
· In the skillet, combine the red bell pepper, zucchini, broccoli, and snap peas. Cook for 5-6 minutes, or until the vegetables are tender-crisp.
· In a small mixing bowl, combine the soy sauce, sesame oil, and lemon juice.
· Season according to preference with salt and pepper.
· Serve the stir-fried vegetables with fluffy quinoa.
· If preferred, garnish with fresh cilantro or parsley.
· Enjoy your nutritious and tasty quinoa and veggie stir-fry!
NUTRITION VALUE (APROX)
Total Fat: 10-12 grams
Saturated Fat: 1-2 grams
Cholesterol: 0 milligrams
Sodium: 500-600 milligrams (may vary based on the amount of soy sauce used)
Total Carbohydrates: 55-60 grams
Dietary Fiber: 9-11 grams
Sugars: 6-8 grams (naturally occurring sugars from vegetables)
Protein: 12-15 grams
Keep in mind that these are only estimates and that the specific components and quantities utilised may vary. It’s usually a good idea to determine the nutrition information for a recipe depending on the precise brands and amounts used.
Furthermore, the nutrient content can be updated based on any recipe changes you make, such as using different veggies or changing the cooking techniques.
