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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 med-high heat. Then reduce heat to med-low, cover, and simmer for 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.


*For 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.)
Change it up with your favorite stir-fry vegetables or what's in season: bok choy, broccoli, carrot, etc.

Nutrition Per Serving (Estimate)

Calories: 209 kcal | Carbohydrates: 35 g | Protein: 10 g | Fat: 4 g | Saturated Fat: 1 g | Potassium: 594 mg | Fiber: 6 g | Sugar: 5 g | Vitamin A: 1582 IU | Vitamin C: 57 mg | Calcium: 57 mg | Iron: 4 mg