Looking for a delicious gluten-free dish that’s packed with flavor and nutrients? This quinoa and vegetable stir-fry is just what you need! It’s a vibrant and hearty meal that emphasizes the natural flavors of fresh vegetables, making it a satisfying option for any time of the day.
This recipe is super versatile, allowing you to use whatever vegetables you have on hand. Plus, it’s ready in under 30 minutes, making it perfect for busy weeknights when you still want to enjoy a home-cooked meal.
Vibrant Ingredients
This quinoa and vegetable stir-fry shines through its mix of fresh, colorful ingredients. The vibrant bell peppers add a sweetness that counterbalances the earthy tones of quinoa.
Broccoli florets contribute a satisfying crunch and a wealth of nutrients, while julienned carrots bring an additional layer of color and texture.
Each component not only enhances the visual appeal of the dish but also packs essential vitamins and minerals, ensuring a nutritious meal.
Cooking Method
Creating this dish is straightforward and quick, making it perfect for a weeknight dinner.
Begin by cooking the quinoa until it’s fluffy, then sauté the vegetables in olive oil until they are tender yet crisp. This method preserves their vibrant colors and flavors.
Once the vegetables are cooked, combine them with the quinoa and season with gluten-free soy sauce and sesame oil for an umami kick. The combination of sautéed veggies and quinoa brings together an array of textures that make each bite enjoyable.
Flavor Profiles
The flavor profile of this stir-fry is a delightful balance of sweet, savory, and slightly nutty notes.
Gluten-free soy sauce adds a rich, savory depth, while the sesame oil infuses a warm, nutty aroma that complements the fresh vegetables.
Adjusting the seasoning with salt and pepper allows for personal preference, ensuring each plate can be tailored to individual tastes.
Presentation Tips
For an appetizing presentation, serve the stir-fry on a rustic plate to enhance the dish’s vibrant colors.
Garnishing with chopped green onions not only adds a pop of green but also a fresh burst of flavor.
Arranging the stir-fry neatly on the plate can turn a simple meal into a visually appealing experience that invites enjoyment.
Serving Suggestions
This quinoa stir-fry stands well on its own but can also be paired with additional proteins for a heartier meal.
Consider serving it alongside grilled chicken, tofu, or shrimp to incorporate more protein.
It also makes for excellent meal prep, easily reheating well for lunch or dinner throughout the week.
Nutritional Benefits
Packed with nutrition, this dish supports a healthy diet while being gluten-free.
Quinoa is an excellent source of plant-based protein and fiber, aiding digestion and offering a satisfying meal.
With the addition of fresh vegetables, this colorful stir-fry promotes overall health and wellness, making it a wholesome choice for anyone looking to eat nutritiously.
Quick and Easy Gluten-Free Stir-Fry
This stir-fry features fluffy quinoa, colorful bell peppers, crisp broccoli, and tender carrots, all sautéed to perfection. It’s seasoned with gluten-free soy sauce and a hint of sesame oil, delivering a delightful umami flavor that will keep you coming back for more.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 tablespoon olive oil
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup broccoli florets
- 1 cup carrots, julienned
- 2 cloves garlic, minced
- 2 tablespoons gluten-free soy sauce
- 1 teaspoon sesame oil
- Salt and pepper to taste
- Chopped green onions for garnish
Instructions
- Cook the Quinoa: In a medium saucepan, combine quinoa and water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the quinoa is fluffy and the liquid is absorbed. Fluff with a fork and set aside.
- Sauté Vegetables: In a large skillet or wok, heat olive oil over medium-high heat. Add garlic and sauté for 30 seconds until fragrant. Then, add the bell peppers, broccoli, and carrots. Stir-fry for about 5-7 minutes until the vegetables are tender but still crisp.
- Combine and Season: Add the cooked quinoa to the skillet with the vegetables. Pour in the gluten-free soy sauce and sesame oil. Toss everything together to combine and heat through. Season with salt and pepper to taste.
- Serve: Garnish with chopped green onions before serving. Enjoy while hot!
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 250kcal
- Fat: 7g
- Protein: 8g
- Carbohydrates: 40g
