Ingredients with Measurements:
- 1 cup quinoa
- 2 cups water
- 2 tablespoons olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced
- 1 cup sliced mushrooms
- 1/4 cup soy sauce
- 1 tablespoon honey
- 1 tablespoon cornstarch
- 1/4 cup water
- Salt and pepper to taste
Special equipment needed:
- Large skillet or wok
- Wooden spoon or spatula
Step-by-step instructions:
1. Rinse quinoa in a fine-mesh strainer and place in a saucepan with 2 cups of water. Bring to a boil, then reduce heat to low and cover. Simmer for 15-20 minutes or until the water is absorbed and the quinoa is tender.
2. In a large skillet or wok, heat olive oil over medium-high heat. Add the onion and garlic and sauté for 2-3 minutes or until the onion is translucent.
3. Add the sliced bell peppers, zucchini, and mushrooms to the skillet and stir fry for 5-7 minutes or until the vegetables are tender-crisp.
4. In a small bowl, whisk together soy sauce, honey, cornstarch, and 1/4 cup of water until smooth.
5. Pour the sauce over the vegetables and stir fry for 1-2 minutes or until the sauce thickens and coats the vegetables.
6. Add the cooked quinoa to the skillet and stir to combine with the vegetables and sauce. Season with salt and pepper to taste.
7. Serve hot and enjoy!
- Time:
Preparation time: 10 minutes
- Cooking time: 25 minutes
Temperature:
- Medium-high heat
Serving size:
- 4 servings
Nutritional information:
- Calories: 290
- Fat: 9g
- Carbohydrates: 45g
- Fiber: 7g
- Protein: 10g
Substitutions for ingredients:
- You can use any vegetables you like in this stir fry, such as broccoli, carrots, or snow peas.
- You can use maple syrup or agave nectar instead of honey.
- You can use arrowroot powder instead of cornstarch.
Variations:
- Add cooked chicken, shrimp, or tofu for extra protein.
- Add chopped peanuts or cashews for crunch.
- Add a splash of rice vinegar or lime juice for extra tang.
Tips and tricks:
- Make sure to rinse the quinoa well before cooking to remove any bitterness.
- Cut the vegetables into similar-sized pieces for even cooking.
- Don't overcook the vegetables, as they should be tender-crisp for the best texture.
- Double the recipe to have leftovers for lunch the next day.
Storage instructions:
- Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the stir fry in a skillet over medium heat until heated through.
Presentation ideas:
- Serve the stir fry in bowls or on plates.
- Garnish with chopped cilantro or green onions.
Pairings:
- Serve with a side of steamed rice or noodles.
Suggested side dishes:
- Steamed broccoli
- Edamame
- Asian slaw
Troubleshooting advice:
- If the sauce is too thick, add a splash of water to thin it out.
- If the vegetables are sticking to the skillet, add a bit more oil.
Food safety advice:
- Make sure to cook the quinoa and vegetables to the appropriate temperature to ensure they are safe to eat.
Food history:
- Quinoa is a grain that originated in the Andes Mountains of South America and has been cultivated for thousands of years.
Flavor profiles:
- This stir fry is savory, slightly sweet, and has a hint of umami from the soy sauce.
Serving suggestions:
- Serve the stir fry as a main dish for a vegetarian meal or as a side dish for a larger meal.
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