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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!
AuthorKaitlin - The Garden Grazer
Prep Time:15 mins
Cook Time:15 mins
Total Time:30 mins
CourseMain Dish
CuisineAsian-Inspired, Gluten-Free, Oil-Free Option, Vegan
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.

Nutrition Per Serving (Estimate)

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