This nourishing Quinoa Stir-Fry recipe is packed with fresh vegetables then tossed in a savory garlic sauce. It's simple to customize with your favorite veggies or whatever's in season! (Vegan, gluten-free, oil-free.)
This simple Quinoa Vegetable Stir-Fry is as nourishing as it is delicious!
Plus it's easy to prepare in about 35 minutes. Fresh veggies are stir-fried, then tossed in a savory, homemade garlic sauce. Then it's spooned over fluffy, nutrient-rich quinoa (instead of rice) for a healthy twist.
This meal is a great source of plant-based protein and fiber. (Especially when served with baked tofu or edamame!)
Best of all, it's completely flexible with other veggies or whatever's in season. So go ahead and swap in your favorites! It's an easy, healthy meal for lunch, weeknight dinner, meal prep, or even a substantial side dish.
Ingredients for Quinoa Stir-Fry
For this recipe you will combine in a pan or large skillet:
- White quinoa: To cook the quinoa, I often use vegetable broth in place of water for more flavor. (Or you can substitute this with regular rice or cauliflower rice if you wish.)
- Onion: I use red onion, but yellow onion or sweet onion would work too. Or you can substitute green onions for a milder taste.
- Bell pepper: Either red bell pepper, yellow, or orange.
- Mushrooms: I use cremini, but use your own favorites or a combination. Shiitake, Portobello, white button, etc.
- Fresh asparagus: You'll need a one pound bunch of asparagus for this recipe. Then we'll gently snap off the woody ends. I try to find medium-sized asparagus spears for this recipe (not too thick, not too thin).
- Fresh broccoli
- Tamari: Or you can use soy sauce but I use tamari for gluten-free. Coconut aminos could also work. Be sure to use low sodium if desired.
- Vegetable broth
- Cornstarch: Just a tablespoon helps thicken the sauce. (Or you can use another thickener such as arrowroot powder.)
- Fresh garlic cloves
- Fresh ginger: Use as much or as little as you like!
Customizing
Vegetables: Swap in your own favorites or whatever's in season! Try baby bok choy, cauliflower, sugar snap peas, snow peas, carrot, celery, zucchini, water chestnuts, mung bean sprouts, scallions, or stir in a handful of fresh greens (like baby spinach) towards the end of cooking time.
Make it spicy: Drizzle your bowl with sriracha or a sprinkle of red pepper flakes. Or you can include red chili paste the in stir-fry sauce.
Toasted sesame oil: I use an oil-free sauté method for the veggies, but you can instead sauté them with a couple teaspoons of toasted sesame oil for more flavor if you wish!
Different sauce: You can also swap in a different stir-fry sauce like this Teriyaki Sauce!
Serving
More protein: Serve this dish with edamame, tempeh, or flavorful tofu on the side. Pictured is my Easy Baked Tofu which pairs great! (This Asian-Style Garlic Tofu is tasty too.)
Garnish: Sprinkle your bowl with sesame seeds before serving.
Storing
I store the leftover quinoa and stir-fry veggies in separate airtight containers in the refrigerator. I find it keeps for about 4 days. Simply spoon out and reheat in the microwave when ready to enjoy.
For more inspiration, also browse all vegan Asian-inspired recipes.
Quinoa Vegetable Stir-Fry (Easy!)
Ingredients
- 1 cup white quinoa (uncooked)
- 1 small red onion
- 1 orange bell pepper
- 8 oz. mushrooms
- 1 lb. bunch asparagus
- 2 cups fresh broccoli florets
For the garlic stir-fry sauce:
- 1/4 cup tamari
- 1/3 cup vegetable broth
- 1 Tbsp. cornstarch
- 2-3 cloves garlic
- 1 tsp. ginger, freshly grated
Instructions
- Cook the quinoa: Rinse the quinoa and drain it well. Then place it in a small saucepan with 1 1/2 cups water (or vegetable broth for more flavor). Bring to a light boil over medium-high heat. Then reduce heat to medium-low, cover, and simmer for 15-20 minutes or until fluffy.
- Prepare the veggies: Meanwhile, thinly slice the onion and bell pepper. Slice the mushrooms. Remove the tough, woody ends from the asparagus and discard. (I gently bend the spears so they naturally break where the tough part begins.) Then cut the spears into about 1.5-inch pieces. Cut the broccoli into small, bite-sized florets.
- Begin cooking: In a large skillet over medium-high heat, add about 3 Tbsp. water (or veggie broth) for no-oil sauté method. When the liquid is hot, add the onions. Cook for 3-4 minutes. Then add the bell pepper, mushrooms, asparagus, and broccoli florets. Sauté for 6-7 minutes, stirring occasionally until veggies are crisp-tender.
- Make the sauce: Meanwhile, mince the garlic and grate the ginger. Then add all sauce ingredients to a small bowl and whisk to combine.
- Add the sauce: Reduce heat to medium. Add the sauce to the veggies. Stir well and sauté for 2-3 minutes, stirring often, until sauce slightly thickens. Turn off heat.
- Serve: Assemble your bowl with cooked quinoa and the saucy stir-fry veggies. Then garnish with sesame seeds, red pepper flakes, or a splash more tamari if desired.
Notes
Nutrition Per Serving (Estimate)
Sodium content: This is omitted as I cannot provide an accurate number. I encourage you to calculate your own to provide a much more precise reading based on the exact ingredients, brands, and amounts you're using.
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Sandy M says
Really good! My husband thought it was great. I used bok choy, mini peppers and onions.
Kaitlin says
Wonderful to hear you both enjoyed, Sandy! What great additions. Thanks for giving it a try and sharing your kind and helpful feedback!