Quinoa and Vegetable Stir-Fry

 

## Quinoa and Vegetable Stir-Fry

Quinoa, a superfood grain packed with protein, pairs perfectly with a colorful medley of fresh vegetables in this delicious and nutritious stir-fry. This dish is not only easy to prepare but also highly customizable, allowing you to incorporate your favorite veggies. With its impressive nutrient profile and versatility, this Quinoa and Vegetable Stir-Fry is an excellent choice for a quick and healthy meal.

### Ingredients

- **Quinoa**: 1 cup, uncooked

- **Mixed Vegetables**: 3 cups, chopped (e.g., bell peppers, carrots, broccoli)

- **Garlic**: 3 cloves, minced

- **Soy Sauce**: 2 tablespoons

- **Olive Oil**: 1 tablespoon

- **Sesame Seeds**: 2 tablespoons

### Benefits

- **Protein-Rich**: Quinoa is a complete protein, containing all nine essential amino acids, making it an excellent choice for vegetarians and vegans.

- **Fiber-Filled**: Both quinoa and vegetables are excellent sources of dietary fiber, which promotes digestive health and helps you feel full.

- **Vitamin and Mineral-Dense**: This dish is packed with vitamins A, C, and K, as well as minerals like iron, magnesium, and potassium.

- **Customizable**: You can easily substitute or add different vegetables based on your preferences and what's in season.

### Instructions

#### Step 1: Cook the Quinoa

1. **Rinse the Quinoa**: Place the quinoa in a fine-mesh strainer and rinse it under cold running water. This helps remove any bitter residue.

2. **Cook the Quinoa**: In a medium saucepan, combine the rinsed quinoa with 2 cups of water. Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low, cover the pan with a lid, and simmer for 15-20 minutes or until the quinoa is tender and the water has been absorbed.

3. **Fluff and Set Aside**: Remove the pan from heat and fluff the quinoa with a fork. Set it aside while you prepare the vegetables.

#### Step 2: Prepare the Vegetables

1. **Chop the Vegetables**: Wash and chop the mixed vegetables into bite-sized pieces. For this recipe, you can use a combination of bell peppers, carrots, and broccoli.

2. **Mince the Garlic**: Peel and mince the garlic cloves.

#### Step 3: Stir-Fry the Vegetables

1. **Heat the Oil**: In a large skillet or wok, heat the olive oil over medium-high heat.

2. **Add the Garlic**: Add the minced garlic to the hot oil and sauté for 30 seconds, stirring constantly to prevent burning.

3. **Add the Vegetables**: Add the chopped mixed vegetables to the skillet or wok. Stir-fry for 5-7 minutes or until the vegetables are tender-crisp.

#### Step 4: Combine and Season

1. **Add the Quinoa**: Add the cooked quinoa to the skillet or wok with the vegetables. Stir to combine.

2. **Add the Soy Sauce**: Pour the soy sauce over the quinoa and vegetable mixture. Stir to coat everything evenly.

3. **Toast the Sesame Seeds (Optional)**: In a small skillet over medium heat, toast the sesame seeds for 2-3 minutes, stirring frequently, until fragrant and lightly golden. This step is optional but adds a delicious nutty flavor.

4. **Sprinkle the Sesame Seeds**: Remove the skillet or wok from heat and sprinkle the toasted sesame seeds over the quinoa and vegetable stir-fry.

### Step 5: Serve

Serve the Quinoa and Vegetable Stir-Fry hot, garnished with additional sesame seeds if desired. Enjoy this nutritious and flavorful dish on its own or pair it with a side of steamed greens or a fresh salad for a complete and satisfying meal.

### Variations

- **Protein Addition**: For extra protein, you can add cooked chicken, shrimp, or tofu to the stir-fry.

- **Different Vegetables**: Feel free to substitute or add other vegetables like snow peas, mushrooms, or zucchini based on your preferences.

- **Spicy Version**: For a spicy kick, add a teaspoon of red pepper flakes or a dash of hot sauce to the stir-fry.

### Enjoy!

This Quinoa and Vegetable Stir-Fry is a delicious and nutritious meal that's easy to prepare and highly customizable. Embrace the versatility of this dish and make it your own by experimenting with different vegetable combinations and flavor profiles. Enjoy the benefits of a protein-packed, fiber-rich, and vitamin-dense meal that's perfect for a quick and healthy dinner.