Here's a delicious and healthy vegetarian recipe for you to try:
Quinoa and Vegetable Stir-Fry
Ingredients:
- 1 cup quinoa
- 2 cups vegetable broth or water
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 1 cup broccoli florets
- 1 cup snap peas or snow peas
- ½ cup carrots, sliced
- ¼ cup soy sauce or tamari (for a gluten-free option)
- 2 tablespoons sesame oil
- 2 tablespoons rice vinegar
- 2 tablespoons sesame seeds (optional)
- Salt and pepper to taste
Instructions:
1. Rinse the quinoa thoroughly under cold water to remove any bitter residue.
2. In a saucepan, bring the vegetable broth or water to a boil. Add the rinsed quinoa, cover, and reduce heat to low. Simmer for about 15-20 minutes, or until the quinoa is tender and the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.
3. In a large skillet or wok, heat the olive oil over medium heat. Add the diced onion and minced garlic, and sauté until fragrant and slightly golden.
4. Add the sliced bell pepper, zucchini, broccoli, snap peas, and carrots to the skillet. Stir-fry for about 5-7 minutes, or until the vegetables are tender-crisp.
5. In a small bowl, whisk together the soy sauce or tamari, sesame oil, rice vinegar, salt, and pepper.
6. Pour the sauce over the vegetables in the skillet and stir to coat evenly.
7. Add the cooked quinoa to the skillet and toss everything together until well combined.
8. Cook for an additional 2-3 minutes, allowing the flavors to meld together.
9. Remove from heat and garnish with sesame seeds, if desired.
10. Serve hot and enjoy your nutritious vegetarian stir-fry!
Feel free to customize the recipe by adding or substituting different vegetables according to your taste and seasonal availability. You can also add tofu, chickpeas, or edamame for extra protein if desired.
Bon appétit!
Article By: Heather Campa, Wyoming Wildflower
