An easy, vegan Quinoa Stir-Fry packed with vegetables and a flavorful Asian-inspired garlic sauce! Plus simple to customize based on your own favorite veggies or what is in season. (Gluten-free & oil-free option.)
This healthy Asian-inspired vegetable stir-fry is so tasty and easy to prepare. Plus it is filled with 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.
Plus it comes together in just 30 minutes. It's great for a quick lunch or dinner, or even for meal prep or a 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.
- Onion: I use red onion, but yellow onion or sweet onion would work too. Or 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 for oil-free, but I do enjoy the flavor this adds.
- Tamari: Or soy sauce or coconut aminos. I use tamari for gluten-free.
- Vegetable broth
- Garlic cloves
- Cornstarch: Or other desired thickener such as arrowroot powder.
- Fresh ginger: Optional, but a flavorful addition.
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
- Water chestnuts
- Mung bean sprouts
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!
Protein: Enjoy this dish as is, or serve it with edamame or flavorful tofu on the side. (I like Asian-Style Garlic Tofu and Easy Baked Tofu.)
Make it spicy: You can also top it with a drizzle of sriracha or red pepper flakes.
Quinoa Vegetable Stir-Fry
- 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)
- 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.
Nutrition Per Serving (Estimate)
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