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Healthy Eating – Quinoa and Vegetable Stir-Fry

todayJuly 3, 2023 94

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They say Summer bodies are created in Winter so let’s start eating healthily. Here’s a recipe for some yummy quinoa and vegetable stir-fry.

Quinoa and Vegetable Stir-Fry Recipe:

Quinoa and Vegetable Stir Fry

Ingredients:

  • 1 cup quinoa
  • 2 cups water or vegetable broth
  • 1 tablespoon oil (olive oil or sesame oil)
  • 2 cloves garlic, minced
  • 1 small onion, diced
  • 1 red bell pepper, thinly sliced
  • 1 zucchini, thinly sliced
  • 1 carrot, julienned
  • 1 cup broccoli florets
  • 1 cup snap peas
  • 2 tablespoons soy sauce
  • 1 tablespoon rice vinegar
  • 1 teaspoon sesame seeds (optional)
  • Salt and pepper to taste

Instructions:

  1. Rinse the quinoa under cold water to remove any bitterness. In a saucepan, combine the quinoa and water (or vegetable broth). Bring to a boil, then reduce heat, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed. Fluff the quinoa with a fork and set aside.
  2. In a large skillet or wok, heat the oil over medium-high heat. Add the minced garlic and diced onion, and sauté for 2-3 minutes until fragrant and the onion is translucent.
  3. Add the sliced red bell pepper, zucchini, julienned carrot, broccoli florets, and snap peas to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender-crisp but still vibrant in colour.
  4. In a small bowl, whisk together the soy sauce and rice vinegar. Pour the mixture over the vegetables in the skillet and toss well to coat evenly. Season with salt and pepper to taste.
  5. Add the cooked quinoa to the skillet and stir-fry for an additional 2-3 minutes until everything is well combined and heated through.
  6. Remove the skillet from heat. Sprinkle with sesame seeds (if using) for an added crunch and nutty flavour.
  7. Serve the quinoa and vegetable stir-fry as a standalone dish or as a side to your favourite protein. Enjoy the delightful combination of nutritious quinoa and vibrant stir-fried vegetables!

Bon appétit!

Written by: Ian Fraser

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