Quinoa & Veggie Stir-fry

By now you know that as registered dietitians (and personal trainers) we definitely believe in eating quality carbohydrates–like veggies, fruits and whole grains that are unprocessed–since they’re packed with fiber and phytonutrients that help to reduce your risk for diabetes, heart disease and cancer.  So if you didn’t already know us, you can breathe a deep sigh of relief that we’re not those gals who are going to tell you that you need to abstain from carbs to be slim! Phew! It’s ok to smile now, we are! 🙂 After all, you need quality carbs to fuel your brain and your muscles–to give you energy!  So why not get your energy from a great source of quality carbs–quinoa (and veggies)?!

Many of you have been asking us for more quinoa recipes, after all it’s one hot item — packed with protein (all nine-essential amino acids), fiber, and nutrients like magnesium that helps you to relax and manganese that mops up damage from free radicals!  Plus, it’s pretty dang satisfying when you want some carb comfort ;), so dig into this super healthy Quinoa & Veggie Stir-fry!

Psst… looking for more quinoa recipes?  We have many on this site!  But here’s a few to start with…

Greek Quinoa Salad

Breakfast Quin0a Nibbles

Rainbow Quinoa

 

 

quinoa_Veggie_stir-fry_collage

 

Quinoa & Veggie Stir-fry

 

Serves 4

Ingredients
1 teaspoon olive oil
1 small diced onion
2 cups frozen mixed vegetables (peas, carrots, corn, green beans)
2 cups cooked quinoa (cooked with water, according to package directions)
1/4 cup finely chopped parsley, plus a few leaves for garnish
Splash of lemon juice & lemon zest
Salt & pepper to taste
1 medium diced seedless cucumber for garnish
Directions

 

1. On medium heat, pour olive oil in a medium-sized pan. Add the onions and sauté for 1 minute. Add the frozen mixed vegetables and let it simmer for 5 minutes.

2. Add the quinoa to the sautéed vegetables and stir to combine. Add the parsley, lemon juice, lemon zest, salt and pepper to taste.

3. Garnish with parsley leaves and diced cucumber. Serve.
Serves 4 (1 cup per serving)
Per serving: Calories 207; Total Fat 4 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 63 mg; carbohydrates 38 g; dietary fiber 8 g; sugars 2 g; protein 8 g

Percent Daily Value:
Vitamin A: 121% Vitamin C: 34% Iron: 16% Calcium: 6%

 

For more recipes like this, check out The Nutrition Twins’ Veggie Cure!

Quinoa & Veggie Stir-fry
 
Author:
Serves: 4
Ingredients
  • 1 teaspoon olive oil
  • 1 small diced onion
  • 2 cups frozen mixed vegetables (peas, carrots, corn, green beans)
  • 2 cups cooked quinoa (cooked with water, according to package directions)
  • ¼ cup finely chopped parsley, plus a few leaves for garnish
  • Splash of lemon juice & lemon zest
  • Salt & pepper to taste
  • 1 medium diced seedless cucumber for garnish
Instructions
  1. On medium heat, pour olive oil in a medium-sized pan. Add the onions and sauté for 1 minute. Add the frozen mixed vegetables and let it simmer for 5 minutes.
  2. Add the quinoa to the sautéed vegetables and stir to combine. Add the parsley, lemon juice, lemon zest, salt and pepper to taste.
  3. Garnish with parsley leaves and diced cucumber. Serve.
Nutrition Information
Serving size: 1 serving Calories: 207 Fat: 4 g Saturated fat: 1 g Carbohydrates: 38 g Sugar: 2 g Sodium: 63 mg Fiber: 8 g Protein: 8 g Cholesterol: 0 mg

 

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