Protein-Packed Quinoa Stir-Fry

Name: Protein-Packed Quinoa Stir-Fry
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 servings
Ingredients: 1 cup quinoa, rinsed; 2 cups vegetable broth; 1 tablespoon olive oil; 1 bell pepper, diced; 1 cup broccoli florets; 1 carrot, julienned; 2 cloves garlic, minced; 2 tablespoons soy sauce; 1 tablespoon sesame oil; Salt and pepper to taste; Green onions, chopped for garnish

Highlighted under: Holistic Healthy Cooking

I absolutely love making this Protein-Packed Quinoa Stir-Fry when I need a quick yet satisfying meal. The combination of colorful veggies, protein-rich quinoa, and savory sauce makes it a vibrant dish that not only tastes great but also fuels my day. Plus, you can customize it with whatever vegetables and proteins you have on hand. It’s perfect for meal prep, as it keeps well in the fridge and the flavors only improve over time!

Created by

Emily

Last updated on 2026-02-01T22:50:29.092Z

When I first decided to make this stir-fry, I wanted to create a dish that was not only nutritious but also delicious and easy to prepare. After several attempts tweaking the ingredients, I found the right balance between flavor and texture. The nutty taste of quinoa, paired with crunchy veggies and aromatic garlic, brings this meal to life beautifully!

One tip I’ve discovered is to cook the quinoa in vegetable broth instead of water for added flavor. This simple change elevates the dish significantly. I also recommend adding some roasted nuts or seeds atop the stir-fry for an extra crunch!

Why You'll Love This Recipe
Jam-packed with protein and nutrients from quinoa and vegetables
Customizable with seasonal veggies and proteins of your choice
Ideal for meal prep and stays good in the fridge for days
Quick to prepare, making it perfect for busy weeknights

Maximizing Flavor and Texture

To truly elevate the flavor of your Protein-Packed Quinoa Stir-Fry, consider the timing of when you add your ingredients. Adding the garlic at the very beginning infuses the oil with a fragrant aroma, setting a robust base for the dish. Be mindful not to brown the garlic; a gentle sauté for about 30 seconds over medium heat is perfect for releasing its flavors without burning.

The vegetables should retain some of their texture to create a satisfying mouthfeel. When sautéing, aim for 'tender-crisp' by cooking the bell pepper, broccoli, and carrot for just 5-7 minutes. You want the broccoli to be vividly green and the carrots slightly firm, so keep an eye on them to prevent overcooking.

Ingredient Substitutions and Variations

This recipe is highly adaptable. If you don’t have broccoli, try snap peas or green beans for that crunchy texture. Similarly, substitute the bell pepper with zucchini or asparagus, which adds their unique flavors while keeping the dish colorful. For a protein boost, incorporate cubed tofu or chickpeas instead of opting for just quinoa; both are excellent options that can soak up the stir-fry sauce beautifully.

For those on a gluten-free diet, opt for tamari instead of soy sauce to maintain that savory depth without the gluten. You can also give it a spicy kick by adding a teaspoon of chili paste or flakes during the sautéing step, adjusting it to your heat preference.

Ingredients

Gather these ingredients before you start cooking:

Ingredients

1 cup quinoa, rinsed
2 cups vegetable broth
1 tablespoon olive oil
1 bell pepper, diced
1 cup broccoli florets
1 carrot, julienned
2 cloves garlic, minced
2 tablespoons soy sauce
1 tablespoon sesame oil
Salt and pepper to taste
Green onions, chopped for garnish

Make sure to have everything ready before you start cooking to ensure a smooth process.

Instructions

Follow these steps to cook your stir-fry:

Cook the Quinoa

In a medium saucepan, combine the rinsed quinoa and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and let simmer for about 15 minutes or until the liquid is absorbed.

Sauté the Vegetables

While the quinoa is cooking, heat olive oil in a large skillet over medium heat. Add the garlic and sauté for about 30 seconds until fragrant, then add the diced bell pepper, broccoli, and carrot. Cook for about 5-7 minutes until the vegetables are tender-crisp.

Combine and Season

Once the quinoa is cooked, fluff it with a fork and add it to the skillet with the vegetables. Pour in the soy sauce and sesame oil, stirring well to combine. Cook for an additional 2-3 minutes, allowing the flavors to meld together. Season with salt and pepper to taste.

Serve and Garnish

Remove from heat and serve warm. Garnish with chopped green onions for a fresh touch!

Enjoy your delicious stir-fry!

Pro Tips

Feel free to substitute any of the vegetables with your favorites or whatever you have in your fridge. Adding some cooked chicken, shrimp, or tofu can also enhance the protein content further.

Make-Ahead and Meal Prep Tips

I love making extra portions of this stir-fry to keep on hand for busy weeknights. After cooking, allow the dish to cool before transferring it to an airtight container. It can be refrigerated for up to five days, and the flavors meld beautifully, making it even more delicious on the following days. This makes it an ideal candidate for meal prep.

For longer storage, consider freezing it in individual portions. Just make sure to let it cool completely before placing it in freezer-safe containers. When ready to enjoy, you can easily defrost it overnight in the fridge or heat it directly in the microwave or on the stovetop until warmed through.

Serving Suggestions

To elevate your Protein-Packed Quinoa Stir-Fry, try serving it on a bed of leafy greens for added freshness, or you can wrap it in a whole-grain tortilla for a quick lunch option. Pairing it with a light cucumber salad or avocado slices can greatly enhance the meal's overall profile, introducing contrasting textures and flavors.

Additionally, consider topping your stir-fry with a sprinkle of toasted sesame seeds or a drizzle of sriracha for that extra flair. A side of edamame or miso soup would also complement this dish nicely, providing a balanced and satisfying meal.

Questions About Recipes

→ Can I make this stir-fry ahead of time?

Absolutely! This stir-fry saves well in the refrigerator for up to 4 days.

→ Is quinoa gluten-free?

Yes, quinoa is naturally gluten-free, making it perfect for gluten-intolerant individuals.

→ Can I use other grains instead of quinoa?

Yes, you can substitute quinoa with brown rice, farro, or any grain you prefer.

→ What can I add for extra protein?

Consider adding cooked chicken, chickpeas, tofu, or edamame to boost the protein content.