Karol Smith
Exquisite Quinoa and Mixed Vegetable Stir-fry: A Nutritious and Flavorful Delight
This Quinoa and Mixed Vegetable Stir-fry is a delightful and healthy dish that combines the nutty flavor of quinoa with the vibrant tastes and textures of various vegetables. Perfect for a quick and nutritious meal, this recipe ensures you get a balanced intake of protein, vitamins, and minerals.
Ingredients:
– 1 cup quinoa
– 2 cups water
– 2 tablespoons olive oil
– 1 medium onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, chopped
– 1 yellow bell pepper, chopped
– 1 zucchini, sliced
– 1 cup broccoli florets
– 1 cup snap peas
– 2 tablespoons soy sauce
– 1 tablespoon honey or maple syrup
– 1 teaspoon sesame oil
– Salt and pepper to taste
– 2 tablespoons chopped fresh parsley (optional)
Instructions:
1. Prepare Quinoa: Rinse the quinoa under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce the heat to low, and cover. Simmer for about 15 minutes, or until all the water is absorbed and the quinoa is tender. Fluff with a fork and set aside.
2. Cook the Vegetables: In a large skillet or wok, heat the olive oil over medium-high heat. Add the diced onion and minced garlic, and sauté for about 2 minutes until fragrant and translucent.
3. Add Vegetables: Add the chopped red and yellow bell peppers, sliced zucchini, broccoli florets, and snap peas. Stir-fry the vegetables for about 5-7 minutes until they are tender but still crisp.
4. Create the Sauce: In a small bowl, whisk together the soy sauce, honey (or maple syrup), and sesame oil.
5. Combine and Season: Add the cooked quinoa to the skillet with the vegetables. Pour the sauce over the quinoa and vegetables and stir well to combine. Season with salt and pepper to taste. Cook for an additional 2-3 minutes to allow the flavors to meld together.
6. Garnish and Serve: Remove from heat and sprinkle with chopped fresh parsley if desired. Serve the quinoa and mixed vegetable stir-fry warm.
Enjoy your healthy and delicious Exquisite Quinoa and Mixed Vegetable Stir-fry!
