Introduction

This Quinoa and Veggie Stir-Fry is a colorful, nutritious dish that’s both satisfying and easy to customize. Packed with fresh vegetables and a flavorful sauce, it makes a perfect weeknight dinner or meal prep option.

A bowl filled with a colorful quinoa salad showing tiny round quinoa grains in a light golden color as the main layer, mixed with brightly colored vegetable pieces including green broccoli florets, orange carrot sticks, yellow bell pepper chunks, red bell pepper pieces, light green zucchini cubes, and small green peas, along with bits of purple onion, all layered evenly and mixed together, with the bowl itself white and resting on a white marbled texture, photo taken with an iphone --ar 4:5 --v 7

Ingredients

1 cup (approx. 170g) quinoa, rinsed thoroughly
2 cups (480ml) vegetable broth or water

1/2 teaspoon salt (if using water)
1 tablespoon coconut oil or avocado oil (or other high-heat oil)

1 medium red onion, thinly sliced
2 cloves garlic, minced

1 tablespoon fresh ginger, grated
1 large red bell pepper, cored, seeded, and thinly sliced
1 large yellow or orange bell pepper, cored, seeded, and thinly sliced

1 large head of broccoli, cut into small florets (about 2 cups)
1 large carrot, julienned or thinly sliced diagonally
1 cup snow peas or snap peas, trimmed

1 cup mushrooms (shiitake, cremini, or button), sliced
Optional: 1/2 cup edamame, shelled
For the Stir-Fry Sauce:

1/4 cup (60ml) low-sodium soy sauce or tamari (for gluten-free)
2 tablespoons rice vinegar
1 tablespoon sesame oil (toasted preferred)

1 tablespoon maple syrup or agave nectar (or honey, if not vegan)
1 teaspoon cornstarch or arrowroot powder (mixed with 1 tablespoon cold water to create a slurry)
Optional: 1/2 teaspoon sriracha or a pinch of red pepper flakes for heat

For Garnish (Optional):

2 tablespoons toasted sesame seeds
2 green onions, thinly sliced

Fresh cilantro leaves, chopped

Optional Protein Boost:

1 block (14-16 oz / 396-450g) extra-firm tofu, pressed and cubed

1 can (15 oz / 425g) chickpeas, rinsed and drained
2 cups cooked shredded chicken or shrimp (if not vegetarian/vegan)

Instructions

Step 1: Rinse the quinoa thoroughly under cold running water using a fine-mesh sieve to remove its natural coating. In a medium saucepan, combine quinoa and vegetable broth (or water and salt). Bring to a boil over medium-high heat.

Step 2: Reduce heat to low, cover, and simmer for 15-20 minutes until the liquid is absorbed and quinoa is tender. Remove from heat, let stand covered for 5 minutes, then fluff with a fork and set aside.
Step 3: While quinoa cooks, wash and chop vegetables into bite-sized pieces. If using tofu, press and cube it, then pan-fry or bake until golden for a crispy texture, or add it later with harder vegetables.
Step 4: Whisk together soy sauce, rice vinegar, sesame oil, maple syrup, and cornstarch slurry in a small bowl. Add sriracha or red pepper flakes if desired. Set sauce aside.

Step 5: Heat oil in a large skillet or wok over medium-high heat until hot. Add sliced red onion and cook 2-3 minutes until softened.
Step 6: Add minced garlic and grated ginger; sauté for about 1 minute until fragrant, avoiding burning.
Step 7: If using uncooked tofu, add now and cook 3-5 minutes until lightly browned, stirring occasionally.

Step 8: Add firmer vegetables like broccoli florets and carrots. Stir-fry 3-4 minutes, stirring frequently.
Step 9: Add softer vegetables—bell peppers, snow peas, mushrooms, and edamame if using. Stir-fry 4-6 more minutes until tender-crisp.
Step 10: If using pre-cooked protein, add it now and toss to heat through.

Step 11: Whisk the sauce again and pour over vegetables in the pan. Stir continuously for 1-2 minutes until sauce thickens and coats ingredients.
Step 12: Add cooked quinoa to the pan and gently toss until well combined and heated through. Serve mixture as is or over quinoa if pan is crowded.
Step 13: Divide stir-fry among bowls and garnish with toasted sesame seeds, green onions, and cilantro if desired. Serve immediately.

Tips & Variations

Swap vegetables based on season or preference to keep this stir-fry fresh and exciting year-round.
Pressing tofu before cooking improves texture by removing excess moisture.
For more heat, add extra sriracha or crushed red pepper flakes to the sauce.

Use gluten-free tamari instead of soy sauce for a gluten-free version.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium heat or in the microwave until warmed through. Add a splash of water or broth when reheating to keep the stir-fry moist.

How to Serve

A close-up view of a bowl filled with cooked quinoa mixed with various chopped vegetables, showing a colorful blend of small green broccoli florets, diced orange carrots, yellow bell peppers, green zucchini pieces, bright green peas, and small chunks of red onion. The quinoa grains are light golden and fluffy, layered evenly throughout the dish. The bowl is white, resting on a white marbled surface. The image is sharp, highlighting the textures of each vegetable piece and the quinoa grains, with natural lighting emphasizing the vibrant colors. Photo taken with an iphone --ar 4:5 --v 7

Serve this delicious recipe with your favorite sides.

FAQs

Can I use other grains instead of quinoa?

Yes, brown rice, couscous, or farro are great alternatives. Adjust cooking times accordingly.

How can I make this dish vegan?

Use maple syrup or agave nectar in the sauce instead of honey, and skip any animal proteins or replace them with tofu or chickpeas.