Quinoa and Kale Stir-Fry: An Exquisite Quick and Nutritious Delight
Quinoa and Kale Stir-Fry is a wholesome, quick-to-make dish that combines nutrient-rich quinoa with the vibrant flavors of fresh kale. This dish is not only packed with vitamins, minerals, and antioxidants but also offers a satisfying and delicious meal in just a few steps. Ideal for those seeking a healthy and efficient meal, this stir-fry is perfect for lunch or dinner.
Ingredients:
– 1 cup quinoa, rinsed
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 medium onion, finely chopped
– 2 garlic cloves, minced
– 1 red bell pepper, chopped
– 1 bunch of kale, stems removed and leaves chopped
– 1 small carrot, thinly sliced
– 2 tablespoons soy sauce or tamari
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Optional: a pinch of red pepper flakes for heat
– Optional: chopped fresh herbs (parsley, basil, or cilantro) for garnish
Instructions:
1. **Cook the Quinoa:** In a medium saucepan, combine the rinsed quinoa and water (or vegetable broth). Bring to a boil. Reduce heat to low, cover, and simmer for about 15 minutes or until the liquid is absorbed and the quinoa is tender. Fluff with a fork and set aside.
2. **Prepare the Stir-Fry:** In a large skillet or wok, heat 2 tablespoons of olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until softened and translucent.
3. **Add Vegetables:** Stir in the minced garlic, red bell pepper, and sliced carrot. Cook for an additional 3-4 minutes, stirring occasionally, until the vegetables begin to soften.
4. **Add Kale:** Add the chopped kale to the skillet, stirring to combine. Cook for another 3-4 minutes until the kale is wilted.
5. **Combine and Season:** Add the cooked quinoa to the skillet and mix well with the vegetables. Pour in the soy sauce (or tamari) and lemon juice. Season with salt, pepper, and optional red pepper flakes. Stir everything together and cook for an additional 2-3 minutes until heated through and flavors are well combined.
6. **Serve:** Remove from heat and serve the quinoa and kale stir-fry hot. Garnish with chopped fresh herbs if desired.
Enjoy your nutritious and flavorful Quinoa and Kale Stir-Fry!