Description

A vibrant and healthy Quinoa and Veggie Stir-Fry featuring a colorful medley of fresh vegetables cooked to tender-crisp perfection, combined with fluffy quinoa, and coated in a savory, slightly sweet stir-fry sauce. This flexible recipe allows for customization with your choice of veggies and optional protein like tofu or chickpeas, making it perfect for a quick, nutritious weeknight meal.

Ingredients

Scale

For the Quinoa:

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

For the Stir-Fry Vegetables (choose 5-6 cups total, chopped):

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

Cook the Quinoa: Rinse quinoa under cold water to remove bitterness. In a medium saucepan, combine rinsed quinoa with vegetable broth or water and salt if using. Bring to a boil over medium-high heat, then reduce heat to low, cover, and simmer for 15-20 minutes until liquid is absorbed and quinoa is tender. Remove from heat, let stand covered for 5 minutes, then fluff with a fork and set aside.
Prepare the Vegetables and Sauce: While quinoa cooks, chop all vegetables into bite-sized pieces. Keep hard vegetables separate from soft ones if desired. If using tofu, press for 15-20 minutes, then cube. Prepare the stir-fry sauce by whisking soy sauce/tamari, rice vinegar, sesame oil, maple syrup/agave, and cornstarch slurry together, adding sriracha or red pepper flakes if using. Set aside.
Stir-Fry the Aromatics and Vegetables: Heat coconut or avocado oil in a large skillet or wok over medium-high heat until hot. Add sliced red onion, cooking 2-3 minutes until softened. Add minced garlic and grated ginger; sauté 1 minute until fragrant. If using uncooked tofu, add now and cook 3-5 minutes until lightly browned. Add firmer vegetables like broccoli and carrots; stir-fry 3-4 minutes. Add remaining vegetables—bell peppers, snow peas, mushrooms, edamame if using—and stir-fry another 4-6 minutes until tender-crisp.
Combine and Sauce: If using pre-cooked protein, add it now and toss to heat through. Whisk the stir-fry sauce again, pour over vegetables, and stir continuously 1-2 minutes to thicken and coat ingredients in glossy sauce. Add cooked quinoa to the wok, gently tossing until combined and heated through. If pan is too full, serve stir-fry over quinoa instead.
Serve and Garnish: Divide quinoa and veggie stir-fry among bowls. Garnish with toasted sesame seeds, sliced green onions, and chopped fresh cilantro if desired. Serve immediately and enjoy your nutritious, flavorful meal.

Notes

Press tofu for best texture when using; pan-fry or bake for crispier results.
Choose vegetables based on seasonality or preference; maintain a balance of firm and tender veggies to ensure even cooking.
Adjust sauce sweetness and heat according to taste using maple syrup and sriracha/red pepper flakes.
Use low-sodium soy sauce or tamari for a healthier, gluten-free option.
Serve immediately to preserve the crispness of vegetables.
This recipe is easily customizable with added proteins like chicken, shrimp, or chickpeas.

Prep Time: 20 minutes
Cook Time: 25 minutes
Category: Main Dish
Method: Stovetop
Cuisine: Fusion/Healthy

Keywords: quinoa stir-fry, vegetable stir-fry, healthy quinoa recipe, vegetarian dinner, plant-based protein, easy weeknight meal