Quinoa and Vegetable Stir-Fry

Quinoa and Vegetable Stir-Fry

Quinoa Vegetable Stir Fry is a delicious and flavorful dish with an Asian flair.  The combination of vegetables, egg, and quinoa not only tastes delectable, but also provides a huge source of protein and fiber. By substituting the rice usually found in stir-fry with quinoa, we turn a popular side dish into a nutritional powerhouse with an even better taste. Learn more about the health benefits of quinoa here. For a little variation in your Quinoa and Vegetable Stir Fry, try one of these tasty quinoa add-ins, or swap out the egg for cubed tofu to make Quinoa Vegetable Stir Fry a perfect vegetarian main dish meal.

Quinoa & Vegetable Stir Fry

Quinoa & Vegetable Stir Fry

Yields: 5 | Serving size: 1 cup | Calories: 250 | Total Fat: 13 g | Saturated Fats: 2 g | Trans Fats: 0 g | Cholesterol: 0 mg | Sodium: 182 mg | Carbohydrates: 28 g| Dietary fiber:5 g | Sugars: 1 g | Protein: 9 g | SmartPoints: 7 |

Ingredients

  • 1 cup pre-rinsed quinoa
  • 2 cups vegetable broth, optional chicken broth
  • 1 tablespoon olive oil
  • 1 teaspoon sesame seed oil
  • 1 cup finely diced carrots
  • 1/2 cup minced green onions
  • 2 cloves garlic, minced
  • 1/2 cup frozen peas (thawed)
  • 2 eggs, beaten (omit for vegetarian)
  • Kosher or sea salt to taste
  • 2 tablespoons lite soy sauce, Optional Gluten-Free soy sauce, Tamari or Bragg Liquid Aminos, more or less to taste

Directions

In a medium saucepan, add quinoa and broth, turn to medium-high heat, cover, bring to a boil and reduce heat to a simmer. Cook until all liquid has been absorbed, about 15 minutes. Remove from heat and allow to cool. Refrigerate quinoa until cold, approximately two hours. Save time by cooking ahead and make the stir-fry the next day.

In a large skillet, heat oils to medium-low heat, add carrots and green onions, cover and cook until tender, approximately 8 minutes. Add garlic, cook one additional minute. Add quinoa and peas, cook until heated through, 5 to 6 minutes.

If using eggs, push quinoa to the sides of the skillet, add eggs and scramble. Stir to combine scrambled eggs with quinoa mixture. Add soy sauce and cook just until heated, about 1 minute.

NOTE Brown rice can be substituted for quinoa.

http://skinnyms.com/quinoa-and-vegetable-stir-fry/

24 Comments on "Quinoa and Vegetable Stir-Fry"

  1. Elizabeth Bewley-Loe  December 13, 2012

    Loved this recipe. Very filling!

    Reply
  2. Amy  February 17, 2013

    LOve, love, love this meal. Sometimes I add chicken or shrimp for extra protein.
    Makes a good left-over lunch too!

    Reply
  3. Lori  March 27, 2013

    I'm new to quinoa. But when I made it, the quinoa was crunchy. Did I not cook it long enough or did I cook it too long?

    Reply
    • Skinny Ms.  March 28, 2013

      Lori, Bring the quinoa to a boil, reduce heat to a low boil (covered), cook for 15 minutes, turn off burner, leave pot on the burner while covered for an additional 10 minutes.

      Reply
  4. kristi  May 21, 2013

    Hi, Im new to quinoa too and i was wondering what the reason is for refrigerating it for the 2 hrs? Will it not turn out if we skip that part? Thanks!

    Reply
    • Skinny Ms.  May 22, 2013

      Kristi, Yes, it should be fine.

      Reply
    • Tyler  September 4, 2013

      I only refrigerated for about 45 mins. It came out UNBELIEVABLE! And 2 servings was a HUGE portion that completely filled me up (on a day where I had a tiny lunch AND went on a hike!

      Reply
      • Skinny Ms.  September 5, 2013

        Tyler, GREAT!!!! Thanks for letting us know. :)

        Reply
  5. Kathleen  May 21, 2013

    i just made this and added tempeh for more protein since I'm trying to eat less meat and it was good.

    Reply
  6. PK  August 17, 2013

    I know that rice needs to be chilled before stirfrying, to prevent stickiness….maybe quinoa is similar.

    Reply
  7. Michele Gettle Conard  November 1, 2013

    I love this recipe and i'm making it for dinner tonight. I am adding left over chicken I need to use and paring it with baked sweet potatoes. Yummmm :-).

    Reply
  8. Tara  February 19, 2014

    My boys and I loved this! Will need to double it so I can have left-overs next time. :)

    Reply
  9. Molly  April 27, 2014

    I followed the recipe as written and only got 4 1cup servings. It is delicious!

    Reply
  10. Sharon  August 14, 2014

    I just made this, it was lush :)

    Reply
  11. daryl  January 20, 2015

    quick tip: if you make the quinoa in a rice cooker its super easy, add equal parts water to quinoa and walk away, about 10 min later its cooked to perfection!!

    Reply
  12. erik stewart  March 10, 2015

    Tasted good just the way it is. But I like a little spice. So added some Wasabi powder and a pinch of salt. Maybe next time even more spice (heat) . Thank you for a great meal.

    Reply
    • SkinnyMs  March 10, 2015

      Erik, You're welcome. Adding wasabi powder sounds interesting!

      Reply
  13. Janessa  July 21, 2015

    I'm new to WW and the Points Plus system. When I plugged this recipe into the calculator, it came back as 15 points total, which would mean each 1C serving is only 3 points. Can you please explain how you came up with 7 points per serving? Made this tonight and loved it! Thank you!

    Reply
    • SkinnyMs  July 22, 2015

      We're glad you loved it, Janessa! Points Plus are calculated using total fat, carbohydrates, fiber, and protein, whereas traditional Points were calculated using calories, fat, and fiber.

      Reply
      • Janessa  July 23, 2015

        Hmmm…I did that with the WW app. I wonder why mine came back with 15 points plus total. Either way, thanks for the great recipe and for responding!

        Reply
  14. Mariah  January 24, 2016

    In what step would I add cooked and cubed chicken to it? Before or after adding the egg?

    Reply
    • Gale Compton  January 24, 2016

      Mariah, The recipe is now working. I’m so sorry for the inconvience. The recipe doesn’t call for chicken but if you decide to use it,
      cook cubed chicken before cooking carrots. :)

      Reply
  15. Ashleigh  January 25, 2016

    Hi,

    What is a good substitute for sesame seed oil?

    Reply

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