5.0 from 9 votes
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!
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 5 medium bowls
Calories: 210 kcal
Course:
Main Course
Cuisine:
Asian , Vegan , gluten-free
Ingredients
- 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)
Instructions
- 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.
Cup of Yum
Notes
- *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 Information
Calories
210kcal
(11%)
Carbohydrates
35g
(12%)
Protein
10g
(20%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
Monounsaturated Fat
1g
Potassium
595mg
(17%)
Fiber
6g
(24%)
Sugar
5g
(10%)
Vitamin A
1582IU
(32%)
Vitamin C
57mg
(63%)
Calcium
57mg
(6%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 5medium bowls
Amount Per Serving
Calories 210
% Daily Value*
| Calories | 210kcal | 11% |
| Carbohydrates | 35g | 12% |
| Protein | 10g | 20% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 1g | 5% |
| Potassium | 595mg | 13% |
| Fiber | 6g | 24% |
| Sugar | 5g | 10% |
| Vitamin A | 1582IU | 32% |
| Vitamin C | 57mg | 63% |
| Calcium | 57mg | 6% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.