Experience the perfect fusion of flavors and nutrition with our Quinoa and Vegetable Stir-Fry, a wholesome and satisfying dish that showcases the versatility of quinoa and the vibrant goodness of mixed vegetables. This stir-fry is a celebration of plant-based ingredients, combining protein-rich quinoa with an assortment of colorful vegetables, all seasoned to perfection. The beauty of this recipe lies not only in its simplicity and speed but also in its potential to offer a balanced, under-800-calories meal that delivers a spectrum of essential nutrients. Dive into a plateful of texture, taste, and health benefits with our Quinoa and Vegetable Stir-Fry – a culinary journey that nourishes both the body and the palate.


  • – 1 cup quinoa, rinsed
  • – 2 cups water or vegetable broth
  • – 2 tablespoons soy sauce (low-sodium)
  • – 1 tablespoon sesame oil
  • – 1 tablespoon rice vinegar
  • – 1 tablespoon hoisin sauce
  • – 1 tablespoon vegetable oil
  • – 3 cloves garlic, minced
  • – 1 tablespoon ginger, grated
  • – 1 bell pepper, thinly sliced
  • – 1 carrot, julienned
  • – 1 zucchini, sliced
  • – 1 cup broccoli florets
  • – 1 cup snap peas, trimmed
  • – Green onions, sliced, for garnish
  • – Sesame seeds, for garnish (optional)


  1. In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until quinoa is cooked and liquid is absorbed. Fluff with a fork and set aside.
  2. In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, and hoisin sauce to create the stir-fry sauce. Set aside.
  3. Heat vegetable oil in a large wok or skillet over medium-high heat.
  4. Add minced garlic and grated ginger, sautéing for about 1 minute until fragrant.
  5. Add sliced bell pepper, julienned carrot, zucchini, broccoli florets, and snap peas to the wok. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
  6. Add the cooked quinoa to the vegetables and pour the stir-fry sauce over the mixture. Toss everything together until well combined and heated through.
  7. Garnish with sliced green onions and sesame seeds if desired.
  8. Serve the Quinoa and Vegetable Stir-Fry hot, and enjoy this delightful and nutrient-packed meal!

Health Benefits

The Quinoa and Vegetable Stir-Fry is a culinary masterpiece that brings together the nutritional benefits of quinoa and a rainbow of vegetables. Quinoa, a complete protein, provides all essential amino acids, making it an excellent choice for plant-based diets. The vegetables, including bell peppers, carrots, zucchini, broccoli, and snap peas, contribute an array of vitamins, minerals, and antioxidants, supporting overall health and well-being. The stir-fry sauce, made with soy sauce, sesame oil, rice vinegar, and hoisin sauce, not only enhances the flavor profile but also adds depth and complexity to the dish.

This stir-fry is a low-calorie option that offers a satisfying combination of protein, fiber, and essential nutrients. The inclusion of garlic and ginger not only elevates the taste but also provides anti-inflammatory and immune-boosting properties. By choosing this Quinoa and Vegetable Stir-Fry, you’re opting for a delicious and health-conscious meal that aligns with a balanced and nutrient-dense dietary pattern. Whether you’re a fan of plant-based meals or simply seeking a wholesome and flavorful option, this stir-fry is a delightful addition to your recipe repertoire.