Quinoa and Vegetable Stir-Fry with Lemon Garlic Sauce
This vibrant and nutritious Quinoa and Vegetable Stir-Fry is a delightful combination of quinoa, fresh vegetables, and a refreshing lemon garlic sauce. Packed with protein and fiber, this wholesome dish is perfect for lunch or dinner and can easily fit into a vegetarian or vegan diet. The zesty lemon garlic sauce ties all the flavors together, making it a delicious and satisfying meal.
Ingredients:
For the Quinoa:
– 1 cup quinoa
– 2 cups vegetable broth or water
– 1/4 teaspoon salt
For the Stir-Fry:
– 2 tablespoons olive oil
– 1 onion, diced
– 2 garlic cloves, minced
– 1 red bell pepper, sliced
– 1 yellow bell pepper, sliced
– 1 medium zucchini, sliced
– 1 cup broccoli florets
– 1 carrot, julienned
– Salt and pepper to taste
For the Lemon Garlic Sauce:
– 1/4 cup lemon juice (about 1 large lemon)
– 2 tablespoons olive oil
– 1 tablespoon soy sauce or tamari
– 1 garlic clove, minced
– 1 teaspoon maple syrup or honey (optional)
– Salt and pepper to taste
Instructions:
1. Cook the Quinoa:
1. Rinse the quinoa under cold water to remove the natural coating called saponin, which can make it taste bitter.
2. In a medium saucepan, combine the rinsed quinoa, vegetable broth (or water), and salt. Bring to a boil over medium-high heat.
3. Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes, or until the liquid is absorbed and the quinoa is tender.
4. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.
2. Prepare the Vegetables:
1. Heat olive oil in a large skillet or wok over medium-high heat.
2. Add the diced onions and minced garlic and sauté for about 2 minutes, or until fragrant and the onions are translucent.
3. Add the sliced bell peppers, zucchini, broccoli, and carrots. Stir-fry the vegetables for about 5-7 minutes, or until they are tender-crisp.
4. Season with salt and pepper to taste.
3. Make the Lemon Garlic Sauce:
1. In a small bowl, whisk together the lemon juice, olive oil, soy sauce (or tamari), minced garlic, and maple syrup (or honey) until well combined.
2. Adjust seasoning with salt and pepper to taste.
4. Combine and Serve:
1. Add the cooked quinoa to the skillet with the stir-fried vegetables.
2. Pour the lemon garlic sauce over the quinoa and vegetable mixture and toss to combine, ensuring everything is evenly coated with the sauce.
3. Cook for an additional 2-3 minutes, allowing the flavors to meld together.
4. Serve hot, garnished with fresh herbs like parsley or cilantro if desired.
Enjoy your nutritious and flavorful Quinoa and Vegetable Stir-Fry with Lemon Garlic Sauce!
The source of the article is from the blog anexartiti.gr