sauce for quinoa and vegetables,
Ingredients:
1 cup quinoa, rinsed and drained
2 cups water or vegetable broth
2 tablespoons olive oil
1 onion, thinly sliced
2 cloves garlic, minced
1 red bell pepper, thinly sliced
1 yellow bell pepper, thinly sliced
1 carrot, julienned
1 cup broccoli florets
1 cup snap peas, ends trimmed
2 tablespoons low-sodium soy sauce or tamari (adjust to taste)
1 tablespoon sesame oil
1 teaspoon grated ginger
1 tablespoon sesame seeds (optional)
Salt and pepper to taste
Fresh cilantro or green onions for garnish
Instructions:
In a medium saucepan, bring the water or vegetable broth to a boil. Add the quinoa, reduce the heat to low, cover, and let it simmer for about 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed. Fluff the quinoa with a fork and set it aside.
In a large skillet or wok, heat the olive oil over medium-high heat. Add the sliced onion and sauté until translucent.
Add the minced garlic and grated ginger to the skillet. Sauté for another minute until fragrant.
Add the sliced bell peppers, julienned carrot, broccoli florets, and snap peas to the skillet. Stir-fry for about 5-7 minutes, or until the vegetables are tender-crisp.
In a small bowl, whisk together the low-sodium soy sauce or tamari and sesame oil.
Push the vegetables to the side of the skillet and pour the soy sauce mixture into the cleared space. Let it cook for a minute, allowing the flavors to meld.
Add the cooked quinoa to the skillet and gently mix everything together, ensuring the sauce is evenly distributed.
Season with salt and pepper to taste. If desired, sprinkle sesame seeds over the stir-fry for added texture.
Serve the quinoa and vegetable stir-fry in bowls, garnished with fresh cilantro or green onions.
This recipe is versatile, and you can customize it by adding your favorite vegetables or protein sources such as tofu, tempeh, or cooked chicken. It's a well-balanced dish that provides a good combination of carbohydrates, protein, and healthy fats, along with a variety of vitamins and minerals from the colorful vegetables. Enjoy your nutritious meal!
