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!
Servings5 medium bowls
- 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.
*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.
Calories: 210 kcal | Carbohydrates: 35 g | Protein: 10 g | Fat: 4 g | Saturated Fat: 1 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 1 g | Potassium: 595 mg | Fiber: 6 g | Sugar: 5 g | Vitamin A: 1582 IU | Vitamin C: 57 mg | Calcium: 57 mg | Iron: 4 mg