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Quinoa and Vegetable Stir-Fry









Ingredients:

  • 1 cup quinoa, rinsed

  • 2 cups water or vegetable broth

  • 2 tablespoons olive oil

  • 1 onion, thinly sliced

  • 2 bell peppers (any color), thinly sliced

  • 1 zucchini, thinly sliced

  • 1 carrot, julienned

  • 2 cloves garlic, minced

  • 1 tablespoon soy sauce (or tamari for a gluten-free option)

  • 1 tablespoon sesame oil

  • 1 teaspoon ginger, grated

  • Salt and pepper to taste

  • Optional toppings: chopped green onions, sesame seeds

Instructions:


Cook Quinoa:

  • In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes or until quinoa is cooked and water is absorbed. Fluff the quinoa with a fork.


Prepare Vegetables:

  • While the quinoa is cooking, heat olive oil in a large skillet over medium-high heat. Add sliced onion, bell peppers, zucchini, and julienned carrot. Sauté for 5-7 minutes until the vegetables are tender but still crisp.


Add Aromatics:

  • Add minced garlic and grated ginger to the vegetables. Sauté for an additional 1-2 minutes until fragrant.


Combine Quinoa and Vegetables:

  • Add the cooked quinoa to the skillet with the sautéed vegetables. Mix well to combine.


Season the Stir-Fry:

  • Drizzle soy sauce and sesame oil over the quinoa and vegetable mixture. Stir to evenly distribute the flavors. Season with salt and pepper to taste.


Serve:

  • Spoon the quinoa and vegetable stir-fry onto plates or into bowls. Top with chopped green onions and sesame seeds if desired.


This quinoa and vegetable stir-fry is not only quick and easy to prepare but also packed with essential nutrients. It provides a good balance of protein, fiber, and a variety of colorful vegetables, making it a wholesome and satisfying meal for busy moms on the go. Feel free to customize the recipe by adding your favorite protein source, such as tofu, chicken, or shrimp, to make it even more versatile.



Nutritional Facts (Approximate Values for One Serving): (Note: These values are based on a recipe serving four and may vary depending on specific ingredients and quantities used.)

  • Calories: Around 350-400 calories per serving

  • Protein: Approximately 10-15 grams

  • Carbohydrates: Approximately 50-60 grams

  • Dietary Fiber: Around 8-10 grams

  • Fat: Approximately 15-20 grams

    • Saturated Fat: 2-3 grams

    • Unsaturated Fat: 10-12 grams

  • Sodium: Around 500-600 milligrams

Nutritional Highlights:

  • Quinoa: A good source of protein, dietary fiber, and various vitamins and minerals, including iron and magnesium.

  • Vegetables (bell peppers, zucchini, carrot, onion): Provide essential vitamins, minerals, and antioxidants. They are low in calories and high in fiber.

  • Olive Oil: Contains healthy monounsaturated fats and adds a rich flavor to the dish.

  • Soy Sauce: Adds flavor and contributes to the sodium content. You can choose a low-sodium soy sauce for a reduced sodium option.

  • Sesame Oil: Adds a distinct flavor and healthy fats.

Keep in mind that these values are estimates, and actual nutritional content may vary based on specific ingredient brands, measurements, and variations in preparation. If you have specific dietary requirements or are closely monitoring your nutritional intake, it's advisable to use a nutrition calculator or consult with a registered dietitian for more precise information based on your exact ingredients and serving sizes.


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24 de jan.
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