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    Home » Recipes » Recipe

    Quinoa Vegetable Stir-Fry (30 Minute)

    Nov 19, 2012 by Kaitlin

    An easy, vegan Quinoa Stir-Fry recipe filled with vegetables and a flavorful Asian-inspired garlic sauce! Plus it's simple to customize based on your own favorite veggies or what's in season. (Vegan, gluten-free, oil-free option.)

    Bowl of quinoa vegetable stir fry with sesame seeds

    This healthy Asian-inspired vegetable stir-fry is so tasty and easy to prepare. Plus it's a great source of plant-based protein and fiber.

    The stir-fry veggies are paired with fluffy quinoa instead of rice. This both shortens the preparation time, and also adds a little boost to the nutritional value.

    Best of all it comes together in just 30 minutes. So it's great for a quick lunch or dinner, or even for meal prep or a side dish.

    Raw peas, mushrooms, onion, bell pepper, and asparagus on a white table

    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.
    • 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 work best.
    • Mushrooms: I use cremini, but use your own favorites or a combination. Shiitake, portobello, white button, etc.
    • Fresh asparagus
    • Sugar snap peas: Or substitute snow peas.
    • Toasted sesame oil: Omit this for oil-free, but I do enjoy the flavor this adds.
    • 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
    • Fresh garlic cloves
    • Cornstarch: Or you can use another desired thickener such as arrowroot powder.
    • Fresh ginger: This is optional, but a flavorful addition!
    Mixed vegetables cooking in a large skillet

    Customizing

    We really enjoy this particular combination of vegetables.

    But as always, make it your own with the veggies you enjoy or whatever is in season! A few other ideas include:

    • Baby bok choy
    • Broccoli or cauliflower
    • Carrot
    • Celery
    • Zucchini
    • Water chestnuts
    • Mung bean sprouts
    • Spinach
    Quinoa stir fry with vegetables in a white bowl

    Preparing Ahead

    Cook quinoa: To shorten the cook time even further, cook the quinoa in a saucepan beforehand. (Or you could use cauliflower rice instead.)

    Chop veggies: You can also chop and prepare all your vegetables ahead of time as well.

    Store: Then place everything in airtight containers in the fridge. Your easy meal is ready to stir-fry and assemble!

    Serving

    Protein: Enjoy this dish as is, or serve it with edamame or flavorful tofu on the side. (I like Asian-Style Garlic Tofu or Easy Baked Tofu.)

    Make it spicy: You can also top it with a drizzle of sriracha or a sprinkle of red pepper flakes.

    Stir-fried vegetables in a bowl with sesame seeds

    For more inspiration, also browse all main dish recipes or Asian-inspired recipes.

    Bowl of quinoa vegetable stir fry with sesame seeds

    Quinoa Vegetable Stir-Fry

    A healthy stir-fry filled with vegetables and a flavorful Asian-inspired garlic sauce. Plus simple to adapt with your own favorite veggies!
    5 from 3 votes
    Print Recipe Pin Recipe Comment
    Prep Time: 15 minutes minutes
    Cook Time: 15 minutes minutes
    Total Time: 30 minutes minutes
    Author: Kaitlin - The Garden Grazer
    Course: Main Dish
    Cuisine: Asian-Inspired, Gluten-Free, Oil-Free Option, Vegan
    Servings: 5 medium bowls

    Ingredients

    • 1 cup white quinoa (uncooked)
    • 1 small onion (red or yellow)
    • 1 bell pepper (I use orange)
    • 6 oz. mushrooms (I use cremini)
    • 10 oz. asparagus (woody ends removed)
    • 6 oz. snow peas or sugar snap peas
    • 2 tsp. toasted sesame oil (*omit for oil-free)
    • Sesame seeds for serving

    For the garlic stir-fry sauce:

    • 1/4 cup tamari
    • 1/3 cup vegetable broth
    • 2 cloves garlic
    • 1 Tbsp. cornstarch (or other thickener)
    • 1/2 tsp. freshly grated ginger (optional)
    Prevent your screen from going dark

    Instructions

    • Cook the quinoa: place 1 cup quinoa (rinsed and drained) in a small saucepan with 1 1/2 cups water or vegetable broth. Bring to a light boil over medium-high heat. Then reduce heat to medium-low, cover, and simmer for 15-20 minutes.
    • Meanwhile, thinly slice onion and bell pepper. Slice mushrooms. Cut asparagus into 1-2" pieces (woody ends removed).
    • Add sesame oil* to a wok (or large skillet) over medium-high heat. When hot, carefully add onions. Cook onions for 3-4 minutes.
    • Add bell pepper, mushrooms, asparagus, and peas. Stir and sauté for 6-7 minutes, stirring occasionally until crisp-tender.
    • While vegetables are cooking, make the stir-fry sauce: Mince garlic and add all sauce ingredients to a small bowl and whisk to combine.
    • Reduce heat to medium-low. Whisk the stir-fry sauce again, then add to pan. Stir well to thoroughly combine. Sauté for 2-3 minutes, stirring often, until sauce thickens.
    • Assemble bowls with cooked quinoa and saucy stir-fry veggies. Serve with sesame seeds and/or more tamari if desired.

    Notes

    *Oil-free option: Omit the sesame oil and simply use vegetable broth or water to sauté the vegetables. (This works great, yet results in slightly less flavor.)
    Veggies: Change it up with your favorite stir-fry vegetables or what's in season. Baby bok choy, broccoli, carrot, etc.

    Nutrition Per Serving (Estimate)

    Nutrition Facts
    Quinoa Vegetable Stir-Fry
    Amount per Serving
    Calories
    210
    % Daily Value*
    Fat
     
    4
    g
    6
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    2
    g
    Monounsaturated Fat
     
    1
    g
    Potassium
     
    595
    mg
    17
    %
    Carbohydrates
     
    35
    g
    12
    %
    Fiber
     
    6
    g
    25
    %
    Sugar
     
    5
    g
    6
    %
    Protein
     
    10
    g
    20
    %
    Vitamin A
     
    1582
    IU
    32
    %
    Vitamin C
     
    57
    mg
    69
    %
    Calcium
     
    57
    mg
    6
    %
    Iron
     
    4
    mg
    22
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Sodium: 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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    If you are enjoying this vegan vegetable quinoa stir fry, also check out:

    • Broccoli Cashew Stir Fry
    • Teriyaki Vegetable Stir Fry
    • Rainbow Veggie Fried Rice

    Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

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    Reader Interactions

    Comments

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      Recipe Rating:




    1. Sandy M

      May 28, 2022 at 6:59 pm

      5 stars
      Really good! My husband thought it was great. I used bok choy, mini peppers and onions.

      Reply
      • Kaitlin

        May 28, 2022 at 7:48 pm

        Wonderful to hear you both enjoyed, Sandy! Great call with the bok choy. Thanks for giving it a try and sharing!

        Reply
    2. Sarah

      November 20, 2012 at 5:26 am

      I'm excited to try the sauce! Always looking for a simple asian sauce and I LOVE sesame oil!

      Reply
      • Kaitlin | The Garden Grazer

        November 20, 2012 at 4:06 pm

        Awesome! You could even add more sesame oil if you want. I'm a garlic lover so I add a bit more of that.

        Reply
    3. Lindsey

      November 20, 2012 at 12:36 am

      This looks great! I have never had the courage to swap quinoa for rice, but you have motivated me!

      Reply
      • Kaitlin | The Garden Grazer

        November 20, 2012 at 1:31 am

        Wonderful! Hope you enjoy it too.

        Reply

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    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

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