Quinoa and vegetable stir-fry

Ingredients

• 185 g (1 cup)cooked quinoa
• 15 ml (1 tablespoon)vegetable oil
• 1 smallonion, sliced into thin strips
• ½red pepper, cut into small dice
• ½orange pepper, cut into small dice
• 55 g (¾ cup)mushrooms, diced
• About 60 g (2 cups)rocket and kale mix, or spinach
• A pinch, to tastesalt and pepper
• 60 ml (¼ cup)Kikkoman soy sauce

Instructions

1. 1

   Cook the onion

   Heat the vegetable oil in a frying pan or wok. Fry the onion for about 3 minutes.

2. 2

   Add the vegetables

   Add both peppers and cook for about 3 minutes more, then add the mushrooms.

3. 3

   Season the mixture

   Add a pinch of salt, some pepper and the soy sauce.

4. 4

   Wilt the greens

   Cook for another 2 minutes, then add the rocket and kale mix.

5. 5

   Stir in quinoa

   Add the quinoa, mix well and cook for a further 2–3 minutes.

6. 6

   Serve straight away

   Serve immediately. The original recipe suggests pairing it with breaded fish, such as tilapia.

What is quinoa and vegetable stir-fry?

This is a quick pan-cooked combination of quinoa, vegetables and soy sauce. Quinoa is a seed used much like a grain, and here it makes the stir-fry more substantial.

The recipe brings together sweet peppers, earthy mushrooms and peppery rocket with kale. Adding the cooked quinoa at the end lets it warm through while keeping the cooking time short.

Nutrition and macros by portion

The nutrition label shows one serving as written: 240 calories, 8g protein, 31g carbs, 11g fat.

Quinoa supplies most of the carbohydrate, while the vegetable oil contributes most of the fat; the quinoa and vegetables provide some protein. For a more balanced plate, serve a portion with the suggested breaded fish and adjust the amount of soy sauce to suit your taste.

Prepare the vegetables evenly

Peppers and mushrooms: cut them into small, similar-sized pieces so they cook through during their brief time in the pan.

Onion: slice it into thin strips as directed. It gets a few minutes’ head start in the oil before the other vegetables go in.

Keep the greens fresh

Rocket and kale: add them after the soy-seasoned vegetables have cooked for 2 minutes. They need only the final few minutes to soften.

Spinach: it can replace the rocket and kale mix, as the recipe suggests. Stir it in at the same stage and cook until wilted.

Use cooked quinoa

The ingredient list calls for cooked quinoa, so have it ready before you start stir-frying. Add it after the greens and toss thoroughly to distribute it through the vegetables.

Cook the mixture for 2–3 minutes after adding the quinoa, just long enough for it to heat through.

Balance the seasoning

Soy sauce brings saltiness to the pan, so start with only a pinch of salt and taste before adding more. Pepper is added with the soy sauce.

The stated amount of soy sauce is 60 ml. Add it as directed, then mix well so it coats the vegetables and quinoa.

Serve as a main or side

Serve the stir-fry as soon as it is cooked. For a more filling plate, the recipe suggests serving it with breaded fish such as tilapia.

It also works as a vegetable-and-quinoa dish on its own. If serving it alongside fish, keep the stir-fry portions consistent and add the fish separately.

Recipe notes & tips

• Have the cooked quinoa and chopped vegetables ready before heating the pan.
• Use a wide frying pan or wok so the vegetables have room to cook.
• Cut the peppers and mushrooms into small, even pieces for more consistent cooking.
• Taste before adding extra salt because the soy sauce is already salty.
• Add the leafy greens only after the vegetables and soy sauce have cooked for 2 minutes.
• Serve immediately while the quinoa is hot and the greens are just wilted.

Variations

• Use spinach: replace the rocket and kale mix with spinach as suggested in the recipe.
• Add breaded fish: serve with breaded tilapia, as suggested, for a more substantial meal.
• Change the peppers: use two halves of whichever pepper colours you have available.
• Adjust the soy: use less soy sauce for a milder seasoning, then taste before adding more.
• Make it ahead: cook the quinoa in advance so it is ready to add at the end.

Common mistakes to avoid

• Adding uncooked quinoa: the recipe specifies cooked quinoa, so cook it before starting the stir-fry.
• Salting heavily at the start: soy sauce adds plenty of saltiness, so begin with just a pinch.
• Cutting the vegetables unevenly: small, similar-sized pieces help them cook at a similar pace.
• Overcooking the greens: add them near the end and cook only until softened.
• Leaving the quinoa to cool in the pan: serve promptly after its final 2–3 minutes of cooking.

How to store

Refrigerate leftovers in a covered container and use within 3 days. Reheat in a frying pan until piping hot, stirring often; add a small splash of water if the mixture seems dry.

Frequently asked questions