Quinoa Vegetable Stir-Fry (30 Minute)

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.)

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.

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!

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

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.

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

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

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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

US CustomaryMetric

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)

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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

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