Healthy Vegetable Stir-Fry with Quinoa

Keyword: healthy vegetable stir-fry

Looking for a nutritious and quick meal that you can whip up in no time? Try this Healthy Vegetable Stir-Fry with Quinoa. This recipe is packed full of essential vitamins, minerals, and antioxidants that will keep your body running strong. The vibrant colors of the vegetables make it visually appealing as well! Plus, quinoa adds an extra nutritional punch and a delightful texture to each bite.

Ingredients:

• 1 red bell pepper
• 2 cups broccoli florets
• 1 cup carrots
• 3 cloves garlic (minced)
• 1 tablespoon olive oil
• 1 can (14.5 oz) low-sodium chicken broth
• 1/4 cup water
• 2 tablespoons soy sauce
• 1 teaspoon cornstarch mixed with 2 tablespoons cold water
• 1/2 cup cooked quinoa
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Cooking Time: 30 minutes

Servings: 4

Instructions

1. Start by preparing your vegetables. Slice the red bell pepper into thin strips, cut the broccoli florets into small pieces, and chop the carrots diagonally into matchsticks.
2. In a medium-sized pot, bring the chicken broth and water to a boil. Once it reaches a simmer, add the quinoa. Cook according to package instructions until the liquid is absorbed and the quinoa is tender. Set aside once cooked.
3. Heat olive oil in a large skillet or wok over high heat until it shimmers. Add minced garlic; sauté for about 30 seconds or until fragrant but not browned.
4. Add the sliced bell peppers, broccoli florets, and carrots to the pan. Stir-fry for approximately 5-7 minutes until they are slightly tender yet still crisp. Be mindful of how quickly each vegetable cooks so that you achieve even texture throughout your dish.
5. Whisk together soy sauce and cornstarch mixture; pour this into the skillet with the vegetables. Allow the sauce to thicken while stirring continuously. If desired, add a bit more water if too thick or reduce heat slightly for thicker consistency.
6. Add cooked quinoa back into the pan along with any juices from the stir-fried veggies. Mix everything thoroughly until well combined.
7. Season with salt and pepper according to your taste preferences.
8. To finish, garnish with fresh cilantro if using. Serve immediately for optimal flavor!

Nutritional Benefits

This Healthy Vegetable Stir-Fry is not only delicious but also beneficial for your overall health! Carrots are rich in beta-carotene which supports healthy vision and skin while boosting the immune system. Broccoli contains compounds that can help fight inflammation, promote heart health, and support brain function. Bell peppers provide a good amount of vitamin C, aiding collagen production within our bodies - essential for wound healing and supporting connective tissues like bones and cartilage.

The addition of quinoa provides plant-based protein along with fiber which aids in digestion and keeps you feeling full longer between meals. Additionally, this dish is low in fat, making it perfect for those looking to lose weight or maintain a healthy lifestyle.

Additional Tips

• You can customize this recipe further by adding additional vegetables like zucchini or bell peppers if desired. Just ensure they cook evenly with the other ingredients.
• To add more flavor, you might try adding ginger root to your garlic mix for a slight zest.
• This dish also pairs wonderfully with brown rice instead of quinoa for a different texture and slightly higher carbohydrate content.

Conclusion

A Healthy Vegetable Stir-Fry with Quinoa is an easy-to-make meal that offers both satisfaction and nutrition. Whether you're having it as part of your daily routine or serving it during dinner, this dish will delight everyone around the table! Its colorful presentation makes it especially appealing to kids while its hearty texture ensures there's enough substance for adults.