Quinoa Vegetable Stir Fry

There’s something incredibly satisfying about a hearty bowl of Quinoa Vegetable Stir Fry. Imagine a busy weeknight when you want something healthy yet flavorful, something that comes together in a flash. That’s where this dish shines! With its vibrant colors and nutritious ingredients, it not only nourishes your body but also delights your senses. I created this recipe after craving a quick meal that didn’t skimp on flavor. The combination of textures from the crispy vegetables and the nutty quinoa creates a symphony of taste that makes it hard to resist. Whether you’re looking for a fulfilling lunch or a quick dinner option, this dish has you covered.

What to Buy for Quinoa Vegetable Stir Fry

Each ingredient in this Quinoa Vegetable Stir Fry serves a unique purpose, creating a delightful balance of flavors and textures. The key players include the nutty quinoa and a vibrant mix of fresh vegetables, which not only add color to your plate but also pack a nutritional punch. This combination works harmoniously, ensuring that each bite is satisfying and delicious.

• 1 cup white quinoa (uncooked) – A complete protein that serves as the base of this dish, giving it a nutty flavor and fluffy texture when cooked.
• 1 small onion (red or yellow) – Adds sweetness and depth to the stir fry, enhancing the overall flavor profile.
• 1 orange bell pepper – Brings a pop of color and sweetness, making the dish visually appealing and delicious.
• 6 oz cremini mushrooms – Earthy and flavorful, they add a meaty texture to the stir fry.
• 10 oz asparagus (woody ends removed) – Provides a refreshing crunch and is a great source of vitamins.
• 6 oz snow peas or sugar snap peas – Adds a crisp texture and vibrant color to the dish.
• 2 tsp toasted sesame oil (omit for oil-free) – Offers a rich, nutty flavor that ties all the ingredients together.
• Sesame seeds for serving – A delightful garnish that adds a nutty crunch and enhances the presentation.
• 1/4 cup tamari – A gluten-free soy sauce alternative that provides a savory depth of flavor.
• 1/3 cup vegetable broth – Used for cooking the quinoa, adding richness without overpowering the dish.
• 2 cloves garlic – Enhances the dish with its aromatic flavor, vital in stir fries.
• 1 Tbsp cornstarch – Helps to thicken the stir-fry sauce, ensuring it clings perfectly to the vegetables.
• 1/2 tsp freshly grated ginger (optional) – Adds a zesty kick and wonderful fragrance that complements the other ingredients.

Cooking Instructions for Quinoa Vegetable Stir Fry

Cooking this Quinoa Vegetable Stir Fry is as easy as it is enjoyable. With just a few steps, you’ll have a wholesome meal ready to serve. Let’s dive into the process!

1. Start by cooking the quinoa. Rinse and drain 1 cup of quinoa under cold water. In a small saucepan, add the rinsed quinoa along with 1 and 1/2 cups of either water or vegetable broth. Bring it to a light boil over medium-high heat. Once boiling, reduce the heat to medium-low, cover, and let it simmer for about 15 to 20 minutes. You’ll know it’s ready when all the liquid is absorbed, and the quinoa looks fluffy.
2. While the quinoa is cooking, it’s time to prepare the vegetables. Thinly slice the onion and bell pepper. Next, slice the mushrooms and cut the asparagus into one to two-inch pieces, removing any woody ends. This ensures they cook evenly and are tender.
3. Now, take a large wok or skillet and place it over medium-high heat. Add the toasted sesame oil to the hot pan. Once the oil is shimmering, carefully add the sliced onions to the pan. Sauté them for about three to four minutes, or until they become translucent and fragrant.
4. Next, add the sliced bell pepper, mushrooms, asparagus, and snow peas to the wok. Stir everything together and sauté for six to seven minutes. Keep an eye on them, stirring occasionally until the vegetables are crisp-tender and vibrant in color.
5. While the vegetables are cooking, let’s prepare the stir-fry sauce. Mince the garlic and place it in a small bowl. Add the tamari, vegetable broth, and cornstarch to the bowl. Whisk everything together until well combined. This will be the flavorful sauce that brings your dish together.
6. Once the vegetables are at the perfect texture, reduce the heat to medium-low. Whisk the stir-fry sauce again to ensure the cornstarch is fully dissolved, and pour it over the sautéed veggies. Stir well to coat everything evenly, and continue to sauté for two to three minutes until the sauce thickens slightly.
7. Finally, it’s time to assemble your bowls. Take the cooked quinoa and divide it among four bowls. Top each bowl generously with the saucy stir-fried veggies. For an extra touch, sprinkle with sesame seeds and add more tamari if desired.
8. Serve the Quinoa Vegetable Stir Fry warm and enjoy the delightful medley of flavors!

Helpful Hints

To make your cooking experience even smoother, here are some helpful tips to keep in mind when making this Quinoa Vegetable Stir Fry.

• Storage: Store leftovers in an airtight container in the fridge for up to three days. Reheat gently on the stove or in the microwave to maintain texture.
• Freezing: This dish can be frozen, but it’s best to freeze the stir-fried vegetables separately from the quinoa to prevent sogginess. Use freezer-safe containers.
• Pairing: Serve this stir fry with a side of steamed rice or over a bed of greens for a satisfying meal. It also makes a great filling for wraps!
• Garnishing: Top with fresh herbs like cilantro or green onions for added freshness and flavor.
• Cooking in batches: If you’re making a big batch, consider cooking the quinoa in advance to save time during the week.

Serving This Quinoa Vegetable Stir Fry

When it comes to serving your Quinoa Vegetable Stir Fry, the options are endless! Here are some ideas to make it shine on your table.

• Lunch or Dinner: This dish is perfect for lunch or dinner, providing a wholesome meal that satisfies any time of the day.
• Meal Prep: Prepare a larger batch for meal prep. It stores well in the fridge, making it ideal for quick lunches throughout the week.
• Seasonal Pairings: During spring, serve with a light side salad made of fresh greens and a citrus vinaigrette to complement the flavors of the stir fry.
• Special Occasions: Consider serving this dish at gatherings or potlucks. It’s a crowd-pleaser that caters to various dietary preferences.
• Leftovers: If you have leftovers, enjoy them either warm or cold as a salad topping the next day for a delicious twist.
• Garnish: Don’t forget to garnish with extra sesame seeds or fresh herbs for a lovely presentation!

FAQ

Conclusion

The Quinoa Vegetable Stir Fry is a delightful dish that brings together vibrant flavors and healthy ingredients in a quick and easy way. It’s the perfect meal for any night of the week, allowing you to nourish your body without spending hours in the kitchen. I encourage you to give this recipe a try; you’ll love how satisfying and customizable it is. It’s a dish that can easily adapt to your tastes and seasonal ingredients, making it a staple in your cooking repertoire!

Quinoa Vegetable Stir Fry

The ultimate comfort food for busy nights, this Quinoa Vegetable Stir Fry is quick, nutritious, and bursting with flavor. Perfect for a healthy weeknight dinner, it combines vibrant vegetables with nutty quinoa for a satisfying meal that you'll want to make again and again.

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Prep Time 15 minutes mins

Cook Time 15 minutes mins

Total Time 30 minutes mins

Servings: 5 medium bowls

Course: Dinner

Cuisine: American

Calories: 320

Ingredients Equipment Method Notes

Ingredients

  

• 1 cup white quinoa uncooked
• 1 small onion (red or yellow)
• 1 small orange bell pepper
• 6 oz cremini mushrooms
• 10 oz asparagus (woody ends removed)
• 6 oz snow peas or sugar snap peas
• 2 tsp toasted sesame oil (omit for oil-free)
• 1/4 cup tamari
• 1/3 cup vegetable broth
• 2 cloves garlic
• 1 Tbsp cornstarch
• 1/2 tsp freshly grated ginger (optional)

Equipment

• Large Pot
• Skillet
• Saucepan
• Frying pan
• Grater
• Wooden Spoon
• Chef's Knife
• Whisk

Method

 

1. Start by cooking the quinoa. Rinse and drain 1 cup of quinoa under cold water. In a small saucepan, add the rinsed quinoa along with 1 and 1/2 cups of either water or vegetable broth. Bring it to a light boil over medium-high heat. Once boiling, reduce the heat to medium-low, cover, and let it simmer for about 15 to 20 minutes. You’ll know it’s ready when all the liquid is absorbed, and the quinoa looks fluffy.
2. While the quinoa is cooking, it’s time to prepare the vegetables. Thinly slice the onion and bell pepper. Next, slice the mushrooms and cut the asparagus into one to two-inch pieces, removing any woody ends. This ensures they cook evenly and are tender.
3. Now, take a large wok or skillet and place it over medium-high heat. Add the toasted sesame oil to the hot pan. Once the oil is shimmering, carefully add the sliced onions to the pan. Sauté them for about three to four minutes, or until they become translucent and fragrant.
4. Next, add the sliced bell pepper, mushrooms, asparagus, and snow peas to the wok. Stir everything together and sauté for six to seven minutes. Keep an eye on them, stirring occasionally until the vegetables are crisp-tender and vibrant in color.
5. While the vegetables are cooking, let’s prepare the stir-fry sauce. Mince the garlic and place it in a small bowl. Add the tamari, vegetable broth, and cornstarch to the bowl. Whisk everything together until well combined. This will be the flavorful sauce that brings your dish together.
6. Once the vegetables are at the perfect texture, reduce the heat to medium-low. Whisk the stir-fry sauce again to ensure the cornstarch is fully dissolved, and pour it over the sautéed veggies. Stir well to coat everything evenly, and continue to sauté for two to three minutes until the sauce thickens slightly.
7. Finally, it's time to assemble your bowls. Take the cooked quinoa and divide it among four bowls. Top each bowl generously with the saucy stir-fried veggies. For an extra touch, sprinkle with sesame seeds and add more tamari if desired.
8. Serve the Quinoa Vegetable Stir Fry warm and enjoy the delightful medley of flavors!

Notes

• Tip 1: Store leftovers in an airtight container in the fridge for up to three days. Reheat gently on the stove or in the microwave to maintain texture.
• Tip 2: This dish can be frozen, but it’s best to freeze the stir-fried vegetables separately from the quinoa to prevent sogginess. Use freezer-safe containers.
• Tip 3: Serve this stir fry with a side of steamed rice or over a bed of greens for a satisfying meal. It also makes a great filling for wraps!
• Tip 4: Top with fresh herbs like cilantro or green onions for added freshness and flavor.
• Tip 5: If you’re making a big batch, consider cooking the quinoa in advance to save time during the week.

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Meet Jenna Miller

I’m the one who brought this group together. I’ve always believed that food tastes better when it’s shared, and I wanted to create a space that felt as warm and sunny as our home state. I’m usually the one writing our posts and helping Brooke develop our main course recipes. My favorite days are when we’re all in the kitchen together, music on, cooking up our next idea.