Description
A healthy and flavorful DASH Diet Quinoa and Vegetable Stir-Fry, perfect for a nutritious dinner.
Ingredients
Scale
- 1 cup quinoa
- 2 cups vegetable broth
- 1 cup bell peppers, diced
- 1 cup broccoli florets
- 1 cup snap peas
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 tablespoon soy sauce (low sodium)
- 1 teaspoon sesame oil
- Salt and pepper to taste
- Sesame seeds for garnish
Instructions
- Rinse the quinoa under cold water in a fine-mesh strainer.
- In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until the quinoa is fluffy and the broth is absorbed. Remove from heat and set aside.
- In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
- Add the diced bell peppers, broccoli florets, and snap peas to the skillet. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
- Stir in the cooked quinoa, soy sauce, and sesame oil. Mix well to combine all ingredients. Cook for an additional 2-3 minutes to heat through.
- Season with salt and pepper to taste. Remove from heat and serve hot, garnished with sesame seeds.
Notes
- This dish can be customized with other vegetables as desired.
- Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- Prep Time: 10
- Cook Time: 25
- Category: Main Dish
- Method: Stir-frying
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 3g
- Sodium: 200mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 6g
- Protein: 8g
- Cholesterol: 0mg