Cupids Health

Quinoa Veggie Stir Fry with Teriyaki Sauce


This vegan Quinoa Veggie Stir Fry with Teriyaki Sauce is bursting with flavor, delicious fresh veggies and high protein for a healthy plant-based meal any day of the week! It is oil-free, gluten-free, quick and easy, too!

gray bowl with quinoa and colorful veggies and black fork

QUINOA VEGGIE STIR FRY 

With high protein quinoa and crisp tender veggies combined with my homemade teriyaki sauce, you are in for one delicious, super healthy plant-based lunch or dinner! It is filling, yet light, so it won’t leave you feeling heavy!

KEY INGREDIENTS

  • White quinoa
  • Garlic powder
  • Fresh broccoli
  • Red onion
  • Red bell pepper
  • Frozen peas/carrots mix
  • Zucchini
  • Teriyaki sauce. Use either my homemade recipe or a store-bought is fine.
  • Green onions
  • Optional: For even extra protein, you could add tofu or chickpeas.

HOW TO MAKE QUINOA VEGGIE STIR FRY

1. Cook the quinoa first.

2. Cook the red onion 5 minutes. Add the bell pepper and cook a few more minutes.

broccoli and red pepper in large pot

3. Add the broccoli with a sprinkle of garlic powder, salt, pepper and stir often. Cook about 5 more minutes until the broccoli is almost fully tender, but not mushy.

4. Add the peas/carrots mix and zucchini, stir well. Cover and cook about 3 minutes or so until the zucchini is tender to your liking.

quinoa mixed with veggies and wooden spoon in large pot

5. Add the cooked quinoa to the veggies with the teriyaki sauce (starting with 6 tablespoons) and mix to coat everything. Taste and add more teriyaki sauce if desired, cayenne or black pepper.

broccoli zucchini red bell pepper on top of cooked quinoa in gray bowl

gray bowl with quinoa and colorful veggies and black fork

Quinoa Veggie Stir Fry with Teriyaki Sauce

Brandi Doming

This vegan Quinoa Veggie Stir Fry with Teriyaki Sauce is bursting with flavor, delicious fresh veggies and high protein for a healthy plant-based meal any day of the week! It is quick and easy, too!

Prep Time 10 mins

Cook Time 20 mins

Ingredients

FOR THE QUINOA

  • 1 cup (180g) white quinoa, rinsed very well with cold water
  • 1 1/3 cups (315g) water
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon fine sea salt

VEGGIES

  • 1/2 cup (80g) packed cup diced red onion
  • 1 red bell pepper, diced
  • 3 cups fresh broccoli florets
  • garlic powder
  • 1 cup (120g) frozen peas/carrots mix
  • 1 medium (175g) zucchini, sliced 1/4 inch thick half moons
  • 6-8 tablespoons Teriyaki sauce (either my homemade recipe or store-bought)
  • Garnish: green onions, sesame seeds, cayenne

Instructions 

  • Cook the quinoa first by adding the rinsed quinoa to a medium pot, the water, garlic powder and salt. Stir well. Bring to a boil. Then cover, lower the heat and simmer 15 minutes. All the water should be gone. Let sit, covered, for 5 minutes only. Fluff with a fork.

  • While the quinoa is cooking, prepare the veggies.

  • Over medium heat, add just a few tablespoons of water to a large pot. Once hot, add the onion and a sprinkle of salt and cook about 5 minutes, stirring often, until tender.

  • Add the bell pepper and cook a few more minutes.

  • Add the broccoli with a sprinkle of garlic powder, salt, pepper and stir often. Cook about 5 more minutes until the broccoli is almost fully tender, but not mushy.

  • Add the peas/carrots mix and zucchini, stir well. Cover and cook about 3 minutes or so until the zucchini is tender to your liking.

  • Remove from the heat.

  • Now, you can either mix each individual bowl separately or mix everything all together at once. If doing each bowl individually, you’ll add 1 cup of the cooked quinoa, about 1 1/2 cups of the veggies and 2-3 tablespoons of teriyaki sauce.

  • If wanting to mix it all together in the pot, then add the cooked quinoa to the veggies with the teriyaki sauce (starting with 6 tablespoons) and mix to coat everything. Taste and add more teriyaki sauce if desired, cayenne or black pepper. 

  • Top with fresh sliced green onions, sesame seeds and a pinch of cayenne for a kick of heat (if desired).



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