quinoa vegetable stir fry recipe, vegan and gluten free recipe
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5 from 1 vote

Vegetable stir fry with quinoa | Quinoa Pilaf

Healthy and delicious, this vegan stir fry with quinoa is loaded with vegetables and fresh flavors. Simple seasonal ingredients and ready in just under 30 mins, this vegetable stir fry recipe is a sure keeper!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course
Cuisine: American, Continental, Gluten-free, Vegan, Vegetarian
Keyword: quinoa
Servings: 4
Calories: 179kcal

Ingredients

  • 1 cup mixed quinoa (150 g) you can use mixed quinoa or a single variety.
  • 2 tbsp Olive oil
  • Salt to taste
  • Freshly ground black pepper to taste
  • 6-8 sprigs fresh parsley finely chopped

About 1 cup of mixed seasonal vegetables. I have used these:

  • 2 carrots chopped
  • 1 small onion chopped
  • ½ green bell pepper chopped
  • ½ red bell pepper chopped

Instructions

How to cook quinoa

  • Place the quinoa in a fine mesh colander and rinse it under running water. Quinoa seeds have a naturally occurring bitter coating called saponins which gives it a bitter flavor. Rinsing helps remove that.
  • In a thick bottom pan, add the rinsed quinoa with double the amount of water and some salt.
  • Bring to a boil. Reduce heat to maintain a simmer and cook until all the water is absorbed. About 10-15 mins. *
  • Remove from heat and let it stand covered for 5 minutes.
  • Open, fluff and use in salads or stir fry recipes like this one :-)

To make quinoa vegetable stir fry

  • While the quinoa is cooking, chop all the vegetables and heat oil in a big enough flat pan. **
  • When the oil is hot, add carrots. Sauté for 2 minutes.
  • Add onions and bell pepper (capsicum). Mix well and sauté for another 2 minutes.
  • Add salt, pepper, and the cooked quinoa. Mix well.
  • Add fresh parsley and adjust seasoning to taste.
  • Serve and enjoy!

Notes

  • *You will know that the quinoa is cooked when it is puffed up and you will see a curly little “tail” come out of each quinoa seed which is, in fact, the seed’s germ or bran. This tail that sprouts out when quinoa is perfectly cooked is super nutritious.
  • **All the vegetables are pan-sautéed but you can also roast some vegetables like sweet potato, beetroot, cauliflower, or broccoli in the oven and add for a different flavor.
  • Nutritional Information is the approximate value of 1 serving.

Nutrition

Calories: 179kcal | Carbohydrates: 21.9g | Protein: 4.3g | Fat: 8.6g | Saturated Fat: 1.2g | Fiber: 2.8g | Sugar: 0.7g