Best 6 Summer Vegetable And Quinoa Stir Fry Recipes

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With summer in full swing, it's the perfect time to enjoy the abundance of fresh vegetables that are at their peak. One of the best ways to do that is to stir-fry them with some quinoa, a nutritious and versatile grain. This colorful and flavorful dish is easy to make and packed with vitamins, minerals, and fiber. It's also a great way to use up any leftover vegetables you have in your fridge. So gather your ingredients, heat up your wok or skillet, and get ready to create a delicious and healthy summer meal.

Here are our top 6 tried and tested recipes!

QUINOA STIR-FRY WITH VEGETABLES AND CHICKEN



Quinoa Stir-Fry with Vegetables and Chicken image

This speedy, savory meal pairs well with a workout. Quinoa is an unexpected source of energizing iron and amino acids, protein's building blocks, to nourish newly toned muscles. Body bonus: Potassium in the grain can help beat bloat.

Provided by Kerri Conan

Categories     Chicken     Egg     Ginger     Soy     Stir-Fry     Kid-Friendly     Dinner     Quinoa     Bell Pepper     Carrot     Healthy     Cilantro     Simmer     Boil     Green Onion/Scallion     Self     Sugar Conscious     Dairy Free     Peanut Free     Tree Nut Free     No Sugar Added     Kosher     Small Plates

Yield Makes 4 servings

Number Of Ingredients 15

3/4 cup quinoa, rinsed
1/2 teaspoon salt, divided
1 tablespoon vegetable oil
1 small carrot, thinly sliced
1 medium red bell pepper, cored, seeded and chopped
2 teaspoons grated ginger
1 clove garlic, sliced
1 small red chile, chopped (optional)
2 cups snow peas, trimmed
1/4 teaspoon black pepper
1 egg, beaten
4 ounces grilled chicken breast, chopped
2 scallions, chopped
1/2 cup cilantro
1 tablespoon soy sauce

Steps:

  • Place quinoa in a small saucepan with 3/4 cup water and 1/4 teaspoon salt. Bring to a boil, then reduce heat to low. Cover and cook, undisturbed, until quinoa absorbs water, about 15 minutes. Remove from heat, fluff with a fork and leave uncovered. Heat oil in a large skillet over medium-high heat. Cook carrot, stirring occasionally, until it softens, about 1 minute. Add bell pepper, ginger, garlic and chile, if desired; cook, stirring frequently, about 2 minutes. Add peas, sprinkle with remaining 1/4 teaspoon salt and pepper and cook, stirring frequently, 1 minute. Remove vegetables and return skillet to heat; add quinoa, along with egg. Cook, stirring constantly, until egg is evenly distributed, about 2 minutes. Add vegetables, chicken, scallions, cilantro and soy sauce; cook 1 minute more. Divide stir-fry among 4 bowls; serve warm.

QUINOA VEGETABLE STIR-FRY



Quinoa Vegetable Stir-Fry image

Healthy and full of flavor, with an Asian flair.

Provided by goodgolly

Categories     Side Dish     Grain Side Dish Recipes

Time 2h57m

Yield 4

Number Of Ingredients 11

2 cups vegetable broth
1 cup quinoa, rinsed
1 tablespoon olive oil
1 teaspoon sesame oil
1 cup finely diced carrots
½ cup chopped green onions
2 cloves garlic, minced
½ cup frozen peas, thawed
2 eggs, beaten
2 tablespoons light soy sauce
1 pinch sea salt, or to taste

Steps:

  • Stir vegetable broth and quinoa together in a saucepan over medium-high heat. Bring to a boil, cover, and reduce heat to a simmer. Cook until the liquid has been absorbed, about 15 minutes. Remove from heat and let cool. Refrigerate quinoa until cold, about 2 hours.
  • Heat olive oil and sesame oil in a large skillet over medium-low heat. Add carrots and green onions; cover and cook until tender, about 8 minutes. Stir in garlic and cook for 1 minute. Add cooked quinoa and peas, and cook until heated through, 5 to 6 minutes. Push quinoa mixture to the sides of the skillet. Add eggs and stir until cooked, 2 to 3 minutes. Stir quinoa mixture back in. Pour in soy sauce and cook until just heated, about 1 minute. Add sea salt.

Nutrition Facts : Calories 286.7 calories, Carbohydrate 37.7 g, Cholesterol 93 mg, Fat 10.1 g, Fiber 5.6 g, Protein 11.7 g, SaturatedFat 1.7 g, Sodium 621.4 mg, Sugar 4.6 g

STIR FRY OF QUINOA AND VEGETABLES



Stir Fry of Quinoa and Vegetables image

Provided by Food Network

Categories     main-dish

Time 30m

Yield 4 servings

Number Of Ingredients 10

1/4 cup olive oil
1 carrot, peeled and cut into 1/4inch dice
1/2 red, green and yellow bell pepper, cut into 1/4inch dice
1 stalk celery, cut into 1/4-inch dice
1 minced clove garlic
1 cup canned black beans, drained and rinsed
2 cups cooked quinoa
Salt and freshly ground black pepper
1/2 cup chopped roasted pecans
2 tablespoons minced fresh mint

Steps:

  • Heat the olive oil in a large skillet. Add the carrot, bell peppers, and celery and saute for 5 minutes or until tender but still crisp. Stir in the garlic, black beans and quinoa and cook until for a few minutes or until heated up. Season to taste with salt and pepper. Remove skillet from the heat and stir in pecans and mint.

SUMMER VEGETABLE AND QUINOA STIR-FRY



SUMMER VEGETABLE AND QUINOA STIR-FRY image

Yield 4 servings

Number Of Ingredients 13

Olive oil
1 onion, diced
3-4 cloves garlic, chopped
1 yellow summer squash, sliced
A fistful of slender asparagus or green beans, trimmed, sliced
1 Japanese eggplant (small eggplants are way less bitter), peeled, sliced into bite size pieces
1 bell pepper- red, yellow, orange or green, cored, sliced
2 cups Baby Bella mushrooms, trimmed, sliced
A handful of grape or cherry tomatoes, halved
Sea salt and ground pepper
Herbs, to taste- parsley, basil, thyme, red pepper flakes- whatever you prefer
1 tablespoon balsamic vinegar
Extra virgin olive oil, to taste

Steps:

  • When the quinoa is almost done, heat a splash of light olive oil in a wok or large skillet over medium heat. Add the onion, stir until translucent. Add the garlic and cook for a minute. Add the remaining vegetables. Season with sea salt, pepper, and herbs. Add the balsamic vinegar. Stir-fry until tender. Scoop the cooked quinoa out of the rice cooker and add it into the wok. Stir to combine with the vegetables. Taste test and add more salt or seasoning if it needs it. Remove from heat. Drizzle with extra virgin olive oil and toss to fluff. Serve immediately; or allow it to cool, then cover and refrigerate it to eat as a salad. before serving it cold, taste test again and adjust seasonings.

QUINOA VEGETABLE STIR-FRY



Quinoa Vegetable Stir-Fry image

A healthy stir-fry filled with vegetables and a flavorful Asian-inspired garlic sauce. Plus simple to adapt with your own favorite veggies!

Provided by Kaitlin - The Garden Grazer

Categories     Main Dish

Time 30m

Number Of Ingredients 13

1 cup white quinoa (uncooked)
1 small onion (red or yellow)
1 bell pepper (I use orange)
6 oz. mushrooms (I use cremini)
10 oz. asparagus (woody ends removed)
6 oz. snow peas or sugar snap peas
2 tsp. toasted sesame oil (*omit for oil-free)
Sesame seeds for serving
1/4 cup tamari
1/3 cup vegetable broth
2 cloves garlic
1 Tbsp. cornstarch (or other thickener)
1/2 tsp. freshly grated ginger (optional)

Steps:

  • Cook the quinoa: place 1 cup quinoa (rinsed and drained) in a small saucepan with 1 1/2 cups water or vegetable broth. Bring to a light boil over medium-high heat. Then reduce heat to medium-low, cover, and simmer for 15-20 minutes.
  • Meanwhile, thinly slice onion and bell pepper. Slice mushrooms. Cut asparagus into 1-2" pieces (woody ends removed).
  • Add sesame oil* to a wok (or large skillet) over medium-high heat. When hot, carefully add onions. Cook onions for 3-4 minutes.
  • Add bell pepper, mushrooms, asparagus, and peas. Stir and sauté for 6-7 minutes, stirring occasionally until crisp-tender.
  • While vegetables are cooking, make the stir-fry sauce: Mince garlic and add all sauce ingredients to a small bowl and whisk to combine.
  • Reduce heat to medium-low. Whisk the stir-fry sauce again, then add to pan. Stir well to thoroughly combine. Sauté for 2-3 minutes, stirring often, until sauce thickens.
  • Assemble bowls with cooked quinoa and saucy stir-fry veggies. Serve with sesame seeds and/or more tamari if desired.

Nutrition Facts : Calories 210 kcal, Carbohydrate 35 g, Protein 10 g, Fat 4 g, SaturatedFat 1 g, Fiber 6 g, Sugar 5 g, UnsaturatedFat 3 g, ServingSize 1 serving

QUINOA STIR-FRY WITH VEGETABLES AND CHICKEN



Quinoa Stir-Fry With Vegetables and Chicken image

Make and share this Quinoa Stir-Fry With Vegetables and Chicken recipe from Food.com.

Provided by swissms

Categories     One Dish Meal

Time 20m

Yield 4 serving(s)

Number Of Ingredients 15

3/4 cup quinoa, rinsed
1/2 teaspoon salt, divided
1 tablespoon vegetable oil
1 small carrot, thinly sliced
1 medium red bell pepper, cored, seeded and chopped
2 teaspoons freshly grated ginger
1 garlic clove, sliced
1 small red chili pepper, chopped (optional)
2 cups snow peas, trimmed
1/4 teaspoon black pepper
1 egg, beaten
4 ounces grilled chicken breasts, chopped
2 scallions, chopped
1/2 cup cilantro
1 tablespoon soy sauce

Steps:

  • Place quinoa in a small saucepan, toast over medium heat (quinoa will turn golden brown and will pop as it is toasting.).
  • Stir in 3/4 cup water and 1/4 teaspoon salt. Bring to a boil, then reduce heat to low. Cover and cook until quinoa absorbs water, about 15 minutes. Remove from heat, fluff with a fork and leave uncovered.
  • Heat oil in a large skillet over medium-high heat. Cook carrot, stirring occasionally, until it softens, about 1 minute. Add bell pepper, ginger, garlic and chile, if desired; cook, stirring frequently, about 2 minutes. Add peas, sprinkle with remaining 1/4 teaspoon salt and pepper and cook, stirring frequently, 1 minute.
  • Remove vegetables and return skillet to heat; add quinoa, along with egg. Cook, stirring constantly, until egg is evenly distributed, about 2 minutes.
  • Add vegetables, chicken, scallions, cilantro and soy sauce; cook 1 minute more. Divide stir-fry among 4 bowls; serve warm.

Nutrition Facts : Calories 257, Fat 7.8, SaturatedFat 1.4, Cholesterol 70.6, Sodium 596.7, Carbohydrate 29.1, Fiber 5, Sugar 4.2, Protein 17.4

### Main Ingredients of Vegetable and Quinoa Stir-Fry

* Quinoa: a healthy and versatile seed that is an excellent source of protein, iron, and magnesium. * Vegetables: you can use a variety of seasonal or available fresh or even thawed garden-frozen organic veggies such as carrots, celery, broccoli florets, red, orange, yellow peppers, red onions, shitake or button mushrooms, baby corn, asparagus, etc. * Sauce: an easy and flavorful combination of reduced-sodium low-sugar tamari, a bit of brown rice vinegar, and sesame oil. * Aromatics: freshly minced or finely sliced ginger and a couple of cloves of finely minced or crushed through a press fresh organic pungent aromatic garlicky cloves. ### Cooking Process

1. Firstly, you need to cook the quinoa as per instructions on the package, then spread the quinoa on a rimmed sheet pan or a similar surface to accelerate the process of evaporation of the remaining water from the quinoa. This allows for a nutty and fluffy texture. 2. While the quinoa is cooking you can move on to making the flavorful, tangy, salty, and slightly sweet, umami-rich, low-sodium, low-sugar-based savory flavorful easy-to-make delicious savory stirred-fry style dipping or drizzling kind of yummy yummy thick rich textured fragrant garlicky gingery goodness. 3. It is important to prep your veggies, which means before you start cooking them, rinse them, peel them, cut them, dice them, and set them apart in separate piles or clean small bowls so that you can grab the needed quantity quickly and easily when you need it. 4. Make sure you have all the ingredients prepped and then start cooking the veggies in your chosen cooking fat turning them and tossing them often or frequently so that they become crunchy-tender in texture. 5. While stirring the veggies don't forget to keep an eye on the time as depending on the type of veggies you choose the cooking time can be rather short for leafy green veggies like young spinach or bok choy and a bit longer for sturdier veggies such as broccoli and asparagus. 6. Once the veggies are done cooking add the quinoa and the flavorful tangy-salty-umami-rich garlicky-gingery thick textured fragrant yummy kind of yummy dipping-stirring kind of savory yumminess, mix everything well and take the pan off the stove. 7. Garnish your flavorful veggie and quinoa yumminess with some toasted black sesame seeds or sliced fresh organic spring onions or thinly sliced white or dark green parts of fresh organic leeks or chives and serve immediately over steamed jasmine, basmanti, sushi, brown, red, or black rice, and/or udon or soba noodles. ### Nutritional Information

This recipe is a good source of protein, iron, magnesium, and other essential vitamins and nutrients. It is also low in fat and calories and is very easy to digest. ### Serving Suggestions * Serve over steamed rice, noodles, or quinoa. * Add a dollop of yogurt or avocado for a creamy touch. * Garnish with fresh herbs such as cilantro, basil, or parsley. * Serve with a side of steamed or roasted veggies. ### Leftovers * Store leftovers in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months. * To re- serve, thaw in the refrigerator or microwave until warmed through. ### Variations * Use different types of veggies, such as broccoli, snow peas, or zucchini. * Add a protein source, such as tofu, tempeh, or chicken. * Make it spicy by adding a pinch of chili powder or cayenne. * Add a splash of coconut milk or almond milk for a richer texture. ### This recipe is:

* Vegan * Gluten-free * Dairy-free * Easy to make * Healthy and delicious

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