07/11/2023
A delicious and healthy meal idea for Tuesday could be a quinoa and vegetable stir-fry. Here's a simple recipe to try:
Ingredients:
1 cup quinoa
2 cups water or vegetable broth
1 tablespoon olive oil
2 cloves garlic, minced
1 onion, diced
1 red bell pepper, thinly sliced
1 zucchini, thinly sliced
1 cup broccoli florets
1 cup snap peas or snow peas
2 tablespoons low-sodium soy sauce or tamari
1 tablespoon sesame oil
Optional toppings: sesame seeds, green onions, cilantro
Instructions:
Rinse the quinoa thoroughly under cold water. In a saucepan, combine the quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is tender and the liquid is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
In a large skillet or wok, heat the olive oil over medium heat. Add the minced garlic and diced onion. Sauté for a few minutes until the onion becomes translucent.
Add the sliced bell pepper, zucchini, broccoli, and snap peas to the skillet. Stir-fry for about 5-7 minutes or until the vegetables are tender-crisp. You can adjust the cooking time based on your preferred level of crispness.
In a small bowl, whisk together the soy sauce or tamari and sesame oil. Pour the sauce over the stir-fried vegetables and toss to coat evenly.
Add the cooked quinoa to the skillet with the vegetables and sauce. Stir everything together gently until well combined and heated through.
Serve the quinoa and vegetable stir-fry in bowls. If desired, garnish with sesame seeds, green onions, or cilantro for added flavor and presentation.
This quinoa and vegetable stir-fry is packed with nutrients, fiber, and plant-based protein. It's a well-balanced meal that offers a variety of colorful vegetables and whole grains. Enjoy it as a tasty and nourishing option for your Tuesday dinner!
