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Home » Recipes » Recipe

Quinoa Vegetable Stir-Fry (30 Minute)

Nov 19, 2012 by Kaitlin · 4 Comments

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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 orange bell pepper
  • 6 oz. cremini mushrooms
  • 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
  • 1/2 tsp. freshly grated ginger (optional)

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 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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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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Comments

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    Recipe Rating:




  1. Sandy M says

    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 says

      May 28, 2022 at 7:48 pm

      Wonderful to hear you both enjoyed, Sandy! What great additions. Thanks for giving it a try and sharing your kind and helpful feedback!

      Reply
  2. Sarah says

    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 says

      November 20, 2012 at 4:06 pm

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

      Reply

Hello, I'm Kaitlin!
I live in Montana and share vegan recipes that are easy and healthy. About Me →

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