Perfectly Balanced Vegetarian Stir-Fry with Quinoa

Keyword: vegetarian stir-fry

A delicious and nutritious vegetarian stir-fry is a perfect choice for anyone looking to enjoy a tasty, balanced meal at home. With its rich flavors and variety of textures, this dish can be both comforting and energizing. Whether you're following a plant-based diet or just want to incorporate more vegetables into your meals, this recipe offers an excellent solution.

This stir-fry is packed with colorful and healthy ingredients that complement each other perfectly. The key to making it tasty lies in the proper combination of flavors—sweet, sour, salty, and umami. You can use various spices or sauces to adjust the taste according to your preference. Here's how you prepare this meal.

Ingredients

1 lb (450 grams) mixed vegetables such as bell peppers, broccoli, carrots, and snap peas
1 cup uncooked quinoa
3 tablespoons soy sauce or tamari
1 tablespoon sesame oil
1 teaspoon garlic powder
1/2 teaspoon chili flakes (optional)
Pinch of salt and pepper to taste
2 tablespoons cornstarch mixed with 4 tablespoons water for thickening sauce

Cooking Time: Approximately 30 minutes

This recipe serves four people.

Instructions

Rinse the Quinoa: Begin by rinsing the quinoa under cold water until the water runs clear. This step helps remove any bitterness and ensures better texture after cooking. Set aside in a colander to drain well.
Cook the Quinoa: In a saucepan, bring 2 cups of water or vegetable stock to a boil. Add the rinsed quinoa, reduce heat to low, cover tightly with a lid, and simmer for about 15 minutes until all the liquid is absorbed. Remove from heat immediately once done; fluff up with a fork before serving.
Prepare Vegetables: While the quinoa cooks, slice your vegetables into bite-sized pieces if they're not already that way. Cut bell peppers and snap peas diagonally, while slicing carrots lengthwise but in half to ensure even cooking time.
Fry Garlic and Chili (Optional): Heat up a wok or large skillet on medium heat with the sesame oil until hot. Add finely chopped garlic followed by chili flakes if desired; stir-fry them just for about 30 seconds ensuring not to burn but get aromatic.
Mix Sauce Ingredients: In a bowl, whisk together soy sauce, cornstarch mixture (water and cornstarch), garlic powder, salt, pepper, and any other desired seasonings. Set aside while you prepare the vegetables.
Stir-Fry Vegetables: Place your sliced veggies in the wok or skillet. Stir-fry for about 5 minutes until they start becoming tender-crisp. Make sure not to overcook as it can result in a mushy texture later on.
- Cook carrots first, then add bell peppers and snap peas.
- Once all vegetables are cooked through but still crisp, pour the sauce mixture into them. Stir gently until everything is well combined and coated evenly with the savory sauce.

Assembly & Serving Suggestions

Serve your perfectly balanced vegetarian stir-fry alongside quinoa for a complete meal. Garnish with sesame seeds or chopped green onions if preferred to add some extra flavor and texture.

This dish pairs wonderfully with steamed rice, but since we're already making the quinoa, it makes sense to incorporate that into the recipe as well. For those who want more variety, you could also serve it over noodles instead of quinoa or try adding tofu for added protein.

Health Benefits

The nutritional value of this dish includes a good amount of fiber from whole grains like quinoa and plenty of vitamins and minerals from fresh vegetables. Quinoa is not only rich in essential amino acids but also high in iron, magnesium, and phosphorus which are crucial for maintaining proper bodily functions.

Vegetables contribute to various antioxidants and phytonutrients that support immune health. Regular consumption can help reduce the risk of chronic diseases such as heart disease or certain cancers while promoting overall good digestive function due to its high fiber content.

Tips for Success

Use Fresh Ingredients: Always opt for fresh produce whenever possible to maximize flavor and nutritional benefits.
Fresh vs Frozen Vegetables: While both can be used, frozen vegetables generally retain their nutrients better during cooking compared to overcooked fresh ones. However, if you prefer using fresh veggies, make sure they're thoroughly cleaned before use.
Precise Timing: Timing is crucial when stir-frying so as not to undercook or overcook the ingredients. Start checking for doneness around 5-6 minutes depending on what type of vegetables are being used.

p>A well-prepared vegetarian stir-fry like this one can be a delightful and satisfying meal for any day of the week, whether enjoyed alone or shared with family and friends alike. Enjoy your cooking!