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Quinoa Stir Fry

Maria G. Brooks
Quinoa Stir Fry is a quick, healthy, and flavor-packed meal that’s perfect for busy days.
Loaded with colorful veggies, protein-rich quinoa, and a savory stir-fry sauce, this dish delivers nutrients and taste in every bite.
It’s naturally gluten-free, highly customizable, and works great for meal prep.
Whether you enjoy it as a main course or a side dish, this recipe is a must-try for anyone looking for a wholesome and satisfying meal.
Nutrition Facts (per serving)
Calories: 320 kcal, Protein: 10g, Carbohydrates: 44g, Fiber: 6g, Sugar: 8g, Fat: 12g, Saturated Fat: 1g, Sodium: 600mg, Cholesterol: 0mg, Vitamin A: 70% Daily Value, Vitamin C: 90% Daily Value, Iron: 15% Daily Value, Calcium: 4% Daily Value.
Estimated based on one serving (assuming 4 servings per batch)
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Dinner, Lunch, Main Course
Cuisine Asian-Inspired, Gluten-Free, Healthy
Servings 4 servings
Calories 320 kcal

Equipment

  • 1 Medium Saucepan – for cooking quinoa
  • 1 Large Skillet or Wok – for stir-frying
  • 1 Cutting board (for chopping vegetables)
  • 1 Sharp Knife – for slicing and dicing
  • 1 wooden spoon or spatula for stirring
  • 1 Small Bowl (For mixing the sauce)

Ingredients
  

For the Quinoa

  • 1 cup quinoa rinsed
  • 2 cups water or vegetable broth

For the Stir-Fry

  • 2 tablespoons olive oil or sesame oil
  • 2 cloves garlic minced
  • 1- inch piece of ginger grated
  • 1 small onion diced
  • 1 red bell pepper thinly sliced
  • 1 cup broccoli florets
  • 1 medium carrot julienned
  • ½ cup snap peas or green beans
  • 1 cup protein of choice tofu, chicken, shrimp, or chickpeas

For the Sauce

  • 3 tablespoons soy sauce or tamari gluten-free option
  • 1 teaspoon sesame oil
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey or maple syrup
  • ½ teaspoon red pepper flakes or Sriracha optional

For Garnishing

  • 1 tablespoon sesame seeds
  • 2 green onions chopped
  • Fresh cilantro optional

Instructions
 

Step 1 – Cook the Quinoa

  • Rinse the quinoa under cold water to remove bitterness.
  • In a medium saucepan, bring 2 cups of water or vegetable broth to a boil.
  • Add the quinoa, reduce heat to low, cover, and let it simmer for about 15 minutes until all the liquid is absorbed.
  • Fluff the quinoa with a fork and set aside.

Step 2 – Prepare the Stir-Fry Base

  • Heat 2 tablespoons of olive or sesame oil in a large skillet or wok over medium-high heat.
  • Add the minced garlic and grated ginger, sautéing for 30 seconds until fragrant.
  • Stir in the diced onion and cook for 2 minutes until softened.

Step 3 – Stir-Fry the Vegetables and Protein

  • Add bell peppers, broccoli, carrots, and snap peas. Stir-fry for about 3–4 minutes until slightly tender but still crisp.
  • If using protein (tofu, chicken, or shrimp), add it now and cook until fully done.

Step 4 – Add the Quinoa and Sauce

  • Reduce the heat to medium and add the cooked quinoa to the pan.
  • In a small bowl, whisk together soy sauce, sesame oil, rice vinegar, honey, and red pepper flakes.
  • Pour the sauce over the stir fry and mix well.
    Stir-fry for another 2–3 minutes, ensuring everything is evenly coated.

Step 5 – Garnish and Serve

  • Taste and adjust seasoning if needed.
  • Sprinkle with sesame seeds, green onions, and fresh cilantro.
  • Serve hot and enjoy!

Notes

  • For extra flavor, use vegetable broth instead of water to cook the quinoa.
  • Make it spicy by adding more red pepper flakes or a dash of Sriracha.
  • For a crunchier texture, add cashews or peanuts.
  • Swap the protein based on dietary preference—try chickpeas for a vegan option or shrimp for a seafood twist.
  • Storage: Keep in the fridge for up to 4 days or freeze for 2 months.
Keyword Quinoa Stir Fry