Quinoa and Vegetable Stir-Fry

Enjoy a nutritious meal with our protein-packed quinoa dish. The quinoa is tossed with stir-fried veggies in a savoury sauce, creating a colourful and veggie-loaded meal that is both healthy and delicious.

1 min read

Time Scale

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Total Time: 20 minutes

Ingredients

1 cup quinoa (uncooked)

1 tablespoon oil (e.g., olive or sesame)

1 cup mixed vegetables (e.g., diced carrots, bell peppers, snap peas)

2 tablespoons soy sauce or teriyaki sauce

Instructions

  1. Cook quinoa: Cook quinoa according to package instructions and set aside.

  2. Heat oil: In a large skillet or wok over medium-high heat, add oil.

  3. Stir-fry vegetables: Add diced vegetables to the skillet and stir-fry for 5-6 minutes until tender-crisp.

  4. Combine: Add cooked quinoa to the skillet and stir to combine.

  5. Season: Season with soy sauce or teriyaki sauce and cook for another 1-2 minutes.

  6. Serve: Serve hot as a standalone dish or with grilled tofu or shrimp for added protein.

Health Benefits

Quinoa is a complete protein source, providing essential amino acids necessary for brain function.

Mixed vegetables are rich in vitamins, minerals, and antioxidants that support brain health and cognitive function.

Stir-frying helps retain the nutrients in vegetables, making them more bioavailable for absorption.

Nutritional Breakdown

(per serving, based on 4 servings)

Calories: ~250

Protein: ~8 g

Carbohydrates: ~45 g

Fats: ~5 g

Fiber: ~6 g