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.
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
Cook quinoa: Cook quinoa according to package instructions and set aside.
Heat oil: In a large skillet or wok over medium-high heat, add oil.
Stir-fry vegetables: Add diced vegetables to the skillet and stir-fry for 5-6 minutes until tender-crisp.
Combine: Add cooked quinoa to the skillet and stir to combine.
Season: Season with soy sauce or teriyaki sauce and cook for another 1-2 minutes.
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.