Discover the joy of a quick, flavorful Quinoa Vegetable Stir Fry that brings health and taste together effortlessly. This vibrant dish is perfect for busy weeknights, offering a wholesome meal that doesn’t compromise on flavor. Packed with nutrient-dense quinoa, a rainbow of fresh vegetables, and an irresistible savory-sweet peanut sauce, this quinoa veggie stir fry is a game-changer. Additionally, incorporating a variety of fresh vegetables into your meals is well-documented to offer numerous health benefits. It’s incredibly easy to customize and makes fantastic leftovers for meal prep throughout the week.
Why You’ll Love This Quinoa Vegetable Stir Fry
You are sure to fall in love with this incredible Quinoa Vegetable Stir Fry for many reasons, especially if you seek simple, healthy meals.
- Lightning Fast: Get a delicious, homemade dinner on the table in just 30 minutes, perfect for those hectic evenings.
- Nutrient-Dense: Quinoa is a powerhouse, offering a complete protein and plenty of fiber, keeping you full and energized. Scientific research highlights quinoa’s complete protein profile.
- Flavor Explosion: The homemade savory-sweet peanut sauce coats every bite with an irresistible taste that you will crave.
- Super Versatile: Easily adapt this recipe with whatever fresh or frozen vegetables you have on hand, making it uniquely yours.
- Excellent Meal Prep: This dish tastes even better the next day as the flavors meld, making it ideal for planning meals ahead.
- Dietary Friendly: It is naturally vegan, and you can easily make it gluten-free with a simple ingredient swap.
Ingredients
Gathering your ingredients is the first step to making this delicious quinoa vegetable stir fry. You’ll find most of these staples readily available.
For the Quinoa Stir Fry:
- 2 cups dry quinoa
- 1 tbsp extra virgin olive oil
- 1 large onion, diced
- 2 bell peppers, chopped
- 2 large carrots, diced
- 3 cloves garlic, minced
- 1 tbsp fresh ginger, minced
- 1 head of broccoli, chopped into bite-sized florets
- 1 cup edamame (thawed from frozen)
- 2 baby bok choy, chopped
- Optional: chopped green onions and sesame seeds, for garnish
For the Sesame Peanut Sauce:
- ½ cup reduced sodium soy sauce
- ¼ cup creamy peanut butter
- 1 tbsp toasted sesame oil
- 2 tbsp pure maple syrup
- Juice of ½ large lime
- 1 tsp sriracha
Notes & Substitutions
You have many options to customize this dish to your preference or dietary needs. Always remember to rinse your quinoa thoroughly before cooking for the best flavor and texture.
Quinoa: Always rinse your dry quinoa under cold water before cooking to remove its natural bitter coating.
Vegetables: Feel free to swap in any fresh or frozen vegetables you love. Mushrooms, snap peas, zucchini, or cabbage all work wonderfully in this vibrant quinoa stir fry.
Peanut Butter: If you don’t have peanut butter, almond butter or cashew butter are excellent substitutes for the sauce.
Soy Sauce: For a gluten-free version, simply use tamari instead of traditional reduced sodium soy sauce.
Ginger/Garlic: If fresh isn’t available, you can use 1 teaspoon dried ginger and 1 teaspoon garlic powder in a pinch.
Sweetener: Agave nectar or honey (if not strictly vegan) can easily replace the maple syrup in the sauce.
Equipment
You won’t need any fancy gadgets for this straightforward recipe. A few basic kitchen items will get you started on your quinoa vegetable stir fry journey.
- Medium pot (for cooking quinoa)
- Large skillet or wok (for stir-frying)
- Whisk (for mixing the sauce)
- Cutting board
- Sharp knife
Instructions
Follow these simple steps to create a flavorful and satisfying Quinoa Vegetable Stir Fry. This recipe is designed to be beginner-friendly and efficient, ensuring a delicious meal without stress.
- Cook Quinoa: Rinse 2 cups of dry quinoa thoroughly under cold running water. Combine the rinsed quinoa and 3 cups of water in a medium pot. Bring the mixture to a boil over high heat, then immediately reduce the heat to low. Cover the pot tightly and simmer for 15 minutes, or until all the water is absorbed and the quinoa is fluffy. Remove from heat, let it sit for 5 minutes, then fluff with a fork. Set the cooked quinoa aside.
- Prepare Sauce: While the quinoa cooks, whisk together all the sauce ingredients in a medium bowl. Combine ½ cup reduced sodium soy sauce, ¼ cup creamy peanut butter, 1 tablespoon toasted sesame oil, 2 tablespoons pure maple syrup, the juice of ½ large lime, and 1 teaspoon sriracha until smooth. Taste and adjust the spice or sweetness if desired. Set the prepared sauce aside for later use in your quinoa vegetable stir fry.
- Sauté Vegetables: Heat 1 tablespoon of olive oil in a large skillet or Dutch oven over medium heat. Once hot, add the diced onion, chopped bell peppers, and diced carrots along with a pinch of salt. Cook these vegetables for about 7 minutes, stirring occasionally, until they begin to soften. Next, stir in the minced garlic, minced fresh ginger, and bite-sized broccoli florets. Continue cooking for another 5 minutes, or until the broccoli is tender-crisp. Finally, add the thawed edamame and chopped baby bok choy, cooking just until the bok choy wilts, usually 2-3 minutes.
- Combine & Serve: Add the cooked quinoa and the prepared sesame peanut sauce to the skillet with the sautéed vegetables. Stir everything well to thoroughly combine all the ingredients, ensuring the sauce evenly coats the quinoa and veggies. Taste the quinoa vegetable stir fry and adjust seasonings as needed; you might want a little more lime juice or sriracha. Garnish generously with chopped green onions and sesame seeds, if using. Serve your delicious, warm quinoa and vegetable stir fry immediately for the best flavor.
Pro Tips & Troubleshooting
Achieving a perfect stir-fry and fluffy quinoa is easier than you think with these simple tips.
- Don’t Overcrowd: If your skillet is not large enough, sauté vegetables in two batches. This prevents steaming and ensures a proper sear for crisp-tender results in your stir-fry.
- Perfect Quinoa: The key to fluffy quinoa is the correct ratio of 1 part quinoa to 1.5 parts liquid. Avoid lifting the lid during cooking to trap steam.
- Sauce Adjustment: If your sauce is too thick, add a splash of water to thin it. For a thicker sauce, whisk in a little more peanut butter.
- Crisp Vegetables: Cook your vegetables just until they are tender-crisp. Overcooking can make them mushy and diminish their vibrant color and texture in the quinoa and vegetable stir fry.
- Meal Prep Hack: Save time on a busy weeknight by preparing the peanut sauce a day or two in advance and storing it in the refrigerator.
Serving, Storage & Variations
This versatile quinoa vegetable stir fry is fantastic on its own, but also offers many ways to enhance and adapt it.
Serving Suggestions
- Garnish your serving bowls with extra chopped cilantro, crunchy roasted peanuts, or a drizzle of additional sriracha for a spicy kick.
- Offer a small bowl of extra peanut sauce on the side, perfect for dipping or for those who love a saucier dish.
- A fresh squeeze of lime juice right before serving brightens all the flavors.
Storage
- Refrigerate any leftover quinoa vegetable stir fry in an airtight container for up to 3 days. It makes a great healthy lunch!
- For longer storage, freeze individual portions in freezer-safe containers for up to 3 months.
Reheating
- To reheat, warm the stir-fry on the stovetop over medium heat, stirring occasionally until heated through.
- Alternatively, microwave in 1-minute intervals, stirring between each, until piping hot.
- If the stir-fry appears dry after reheating, add a small splash of water or vegetable broth to moisten it.
Variations
- Add Protein: Boost the protein by adding cooked tofu, tempeh, chicken, or shrimp during the last step of cooking.
- Spice It Up: For those who love heat, increase the amount of sriracha or stir in some red pepper flakes or chili garlic sauce.
- Other Grains: While quinoa is fantastic, you can also use cooked brown rice, forbidden rice, or even noodles instead for a different texture.
- Nut-Free: To make this recipe completely nut-free, substitute sunbutter for peanut butter and use coconut aminos instead of soy sauce.
Nutrition
This quinoa vegetable stir fry provides a healthy and balanced meal, packed with fiber, protein, and essential nutrients. It is a smart choice for a wholesome dinner.
| Nutrient | Amount |
|---|---|
| Calories | 433 |
| Fat | 15g |
| Saturated Fat | 2.2g |
| Carbohydrates | 61.4g |
| Fiber | 9.3g |
| Sugar | 13.1g |
| Protein | 16.7g |
| Sodium | 663.7mg |
Per serving (1/6 of recipe). This dish is rich in plant-based protein, dietary fiber, and a variety of vitamins and minerals from the colorful vegetables, making it a truly nourishing option.
FAQ
Got questions about making this delightful Quinoa Vegetable Stir Fry? We have concise answers to help you out.
- Can I use pre-cooked quinoa? Yes, absolutely! Using pre-cooked quinoa saves significant time and streamlines the cooking process even further.
- What other vegetables can I add? Feel free to customize your quinoa vegetable stir fry with mushrooms, snow peas, water chestnuts, or zucchini. Any stir-fry friendly vegetable works well.
- Is this recipe gluten-free? This recipe is easily made gluten-free. Simply substitute tamari for the reduced sodium soy sauce in the peanut sauce.
- How can I make it spicier? To add more heat, increase the amount of sriracha in the sauce or stir in a teaspoon of chili garlic sauce with the vegetables.
- Is this a good meal prep recipe? Absolutely! The flavors in this quinoa vegetable stir fry meld beautifully over time, making it an excellent choice for batch cooking and meal prepping throughout the week.
Conclusion
This Quinoa Vegetable Stir Fry is more than just a meal; it’s a delightful, wholesome experience that proves healthy eating can be both quick and incredibly delicious. Effortless to prepare, bursting with vibrant flavors, and wonderfully satisfying, it meets all the criteria for a perfect weeknight dinner. Give this fantastic recipe a try and enjoy a nutritious, colorful dish that will quickly become a family favorite.