Saturday, July 12, 2014

Easy Quinoa Vegetable Stir-Fry

I have a confession to make. I have never made a stir-fry prior to this recipe. I am not sure why this cooking method never appealed to me before. However, I am a changed person now after trying it out for myself.

Stir-frys are a great way to use up leftover grains and vegetables that may be sitting on your counter or in a refrigerator, waiting for some action. If you don't fancy the same vegetables I used, then use any vegetables you like. Additionally, quinoa may be substituted with brown rice, buckwheat, bulgur, pasta and so forth.

Quinoa Vegetable Stir-Fry
Quinoa Vegetable Stir-Fry

2 cups cooked quinoa (see below for instructions)
1 medium yellow zucchini, diced
2 cups shredded cabbage
4 green onions, chopped
1/2 cup frozen green peas, defrosted

*Non-stick cooking spray for frying.

Sauce Ingredients
1 tablespoon toasted sesame oil
1/4 cup less sodium soy sauce (use Tamari for gluten-free option)
1 tablespoon mirin (sweet rice wine)
1/2 teaspoon granulated garlic (or 1 garlic clove, minced)
1/4 teaspoon red pepper flakes
1/4 teaspoon ground ginger (or 1 teaspoon fresh ginger, minced)
1 tablespoon organic brown sugar
1 tablespoon corn starch
Quick and simple meal! 
Let's begin with cooking the quinoa. Place one cup of rinsed quinoa in a medium pot with 2 cups of vegetable broth. Bring to a boil. Once boiling, cover, lower the heat to medium-low and cook for about 15 minutes. Set aside.

Stir-fry time! Preheat a large pan over a medium heat and coat it well with non-stick cooking spray. You can use about 1 to 2 teaspoons of canola oil instead of the non-stick cooking spray. Add the zucchini, cabbage and green onions. Fry for about 8 minutes and stir once in a while.

You may be wondering why these vegetables are not seasoned with salt. Salt pulls moisture out of vegetables and prevents them from getting crispy. We want crispy vegetables, so do not add salt.

While the vegetables are frying, prepare the sauce. In a medium bowl, whisk together all the sauce ingredients.

Once the vegetables have been frying for about 8 minutes, add the green peas and the sauce you just made. Mix and cook for another 2 minutes while stirring. Done!

Store in the refrigerator and in a tightly closed container for up to 4 days.

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