Quinoa Vegetable Stir-Fry (Easy!)
This nourishing quinoa stir-fry is packed with fresh vegetables then tossed in a savory garlic sauce. It's simple to customize with your favorite veggies or whatever's in season!
Servings: 4 large bowls
Ingredients
- 1 cup white quinoa (uncooked)
- 1 small red onion
- 1 orange bell pepper
- 8 oz. mushrooms
- 1 lb. bunch asparagus
- 2 cups fresh broccoli florets
For the garlic stir-fry sauce:
- 1/4 cup tamari
- 1/3 cup vegetable broth
- 1 Tbsp. cornstarch
- 2-3 cloves garlic
- 1 tsp. ginger, freshly grated
Instructions
- Cook the quinoa: Rinse the quinoa and drain it well. Then place it in a small saucepan with 1 1/2 cups water (or vegetable broth for more flavor). Bring to a light boil over medium-high heat. Then reduce heat to medium-low, cover, and simmer for 15-20 minutes or until fluffy.
- Prepare the veggies: Meanwhile, thinly slice the onion and bell pepper. Slice the mushrooms. Remove the tough, woody ends from the asparagus and discard. (I gently bend the spears so they naturally break where the tough part begins.) Then cut the spears into about 1.5-inch pieces. Cut the broccoli into small, bite-sized florets.
- Begin cooking: In a large skillet over medium-high heat, add about 3 Tbsp. water (or veggie broth) for no-oil sauté method. When the liquid is hot, add the onions. Cook for 3-4 minutes. Then add the bell pepper, mushrooms, asparagus, and broccoli florets. Sauté for 6-7 minutes, stirring occasionally until veggies are crisp-tender.
- Make the sauce: Meanwhile, mince the garlic and grate the ginger. Then add all sauce ingredients to a small bowl and whisk to combine.
- Add the sauce: Reduce heat to medium. Add the sauce to the veggies. Stir well and sauté for 2-3 minutes, stirring often, until sauce slightly thickens. Turn off heat.
- Serve: Assemble your bowl with cooked quinoa and the saucy stir-fry veggies. Then garnish with sesame seeds, red pepper flakes, or a splash more tamari if desired.
Notes
Toasted sesame oil: Use 2 tsp. sesame oil (instead of water/broth) to stir-fry the veggies for more flavor if you wish.
Variations: Swap in other veggies or whatever's in season. Add baby bok choy, mung bean sprouts, sugar snap peas, cauliflower, carrot, celery, etc.
More protein: Pair this stir-fry with Easy Baked Tofu, edamame, or tempeh.
Nutrition Per Serving (Estimate)
Calories: 245 kcal | Carbohydrates: 44 g | Protein: 14 g | Fat: 3 g | Saturated Fat: 0.5 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 1 g | Potassium: 929 mg | Fiber: 8 g | Sugar: 7 g | Vitamin A: 2111 IU | Vitamin C: 87 mg | Calcium: 84 mg | Iron: 6 mg
