Easy, healthy Quinoa Stir-Fry packed with vegetables and a flavorful Asian-inspired garlic sauce! Super simple to modify based on your own favorite vegetables or what's in season.
This simple & healthy Asian-inspired vegetable stir-fry is paired with quinoa instead of rice, which both shortens the preparation time, and also adds a little boost to the nutrition value.
We really enjoy this particular combination of vegetables. But as always, make it your own with the vegetables you enjoy or whatever is in season. Baby bok choy, broccoli, carrots, etc. would all do very well here.
Ingredients for Quinoa Stir-Fry
For this recipe you will need:
- White quinoa: To cook the quinoa, I often use vegetable broth in place of water for more flavor.
- Bell pepper
- Mushrooms: I use cremini, but use your own favorites or a combination.
- 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.
- Vegetable broth
- Cornstarch: Or other desired thickener. This is used to help thicken the sauce.
- Fresh ginger: Optional, but a flavorful addition.
Preparing and Serving
To shorten the cook time even further, cook the quinoa beforehand. You can also chop the vegetables ahead of time as well. Then store in an airtight container in the fridge. Your easy weeknight meal is ready to stir-fry and assemble!
We like to serve this dish with edamame or tofu such as:
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 med-high heat. Then reduce heat to med-low, cover, and simmer for 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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