It’s not often that we see recipes that have loads of fiber in them. This easy Quinoa and Mixed Vegetable Stir Fry with brown rice recipe is not only delicious but also nutritious. It’s not hard to make and will definitely satisfy your taste buds.
About Quinoa and Mixed Vegetable Stir Fry with Brown Rice
It is a healthy and delicious meal that can aid in weight loss. Quinoa is a gluten-free, protein-rich grain that contains all nine essential amino acids. It is also high in fiber, which can help you feel fuller for longer, reducing the urge to snack between meals. Mixed vegetables add a range of nutrients and flavors to the dish, while brown rice provides slow-release carbohydrates that can help sustain energy levels and prevent overeating.
Ingredients for Quinoa and Mixed Vegetable Stir Fry Recipe with brown rice
After doing the preparations let’s take a look at the ingredients we will use to make this easy Quinoa and Mixed Vegetable Stir Fry brown rice recipe
- 1 cup of uncooked quinoa
- 2 cups of water
- 1 tablespoon of olive oil
- 2 cloves of garlic, minced
- 1 onion, diced
- 1 red bell pepper, diced
- 1 yellow bell pepper, diced
- 2 cups of mixed vegetables (such as broccoli, carrots, and snow peas)
- 2 tablespoons of soy sauce
- 1 tablespoon of sesame oil
- 1 tablespoon of honey
- 4 cups of cooked brown rice
How To Make Instant Quinoa and Mixed Vegetable Stir Fry with Brown Rice at Home
Believe it or not, you can make an Instant Quinoa and Mixed Vegetable Stir Fry with brown rice recipe at home which is easy and does not take much time. Here is how you can make it.
Step 1: Take a pan and put some olive oil in it and heat it.
Step 2: Now add some chopped onions and garlic and cook until the onions become opaque.
Step 3: Now add some carrots or any other vegetable of your choice and cook for about 3-4 minutes.
Step 4: Now add some chopped cauliflower and a little water to keep the moisture in the pan.
Step 5: Cook the vegetables until they become tender and then add the quinoa and some water.
Step 6: Cook for a minute add some chopped broccoli and cook for another 1-2 minutes and serve warm.
Your easy Quinoa and Mixed Vegetable Stir Fry with brown rice recipe is now ready!
Preperation for Quinoa and Mixed Vegetable Stir Fry recipe with brown rice
Before learning how to make Quinoa and Mixed Vegetable Stir Fry with brown rice recipe in the traditional way you can do some preparations mentioned below which will save make your recipe a lot better.
1. Make sure to use fresh veggies in this Quinoa and Mixed Vegetable Stir Fry with brown rice recipe as it will not only enhance its taste but also make it more nutritious.
2. If you are learning how to make Quinoa and Mixed Vegetable Stir Fry with brown rice recipe for the first time then you can chop all the veggies you want to use in this recipe beforehand as it will save you a lot of time while making this recipe.
3. Use a non-stick pan to make this recipe. This way you will use less oil and make this recipe lower in calories. You can also add more fiber to the recipe for better digestion. Know more about Fiber- Nutritional Importance, Types, Benefits, And Food Sources
Method/Steps to Quinoa and Mixed Vegetable Stir Fry with brown rice Recipe
If you do not know how to make Quinoa and Mixed Vegetable Stir Fry with brown rice recipe in the traditional way till now then you are at the right place. Just follow the steps given below for an easy Quinoa and Mixed Vegetable Stir Fry recipe.
Step 1: Rinse the quinoa thoroughly under cold water and place it in a medium-sized saucepan with 2 cups of water. Bring to a boil, reduce the heat to low, cover, and simmer for 15-20 minutes or until the water is absorbed and the quinoa is fluffy.
Step 2: While the quinoa is cooking, heat the olive oil in a large wok or skillet over medium-high heat. Add the garlic and onion and sauté for 1-2 minutes or until fragrant.
Step 3: Add the diced bell peppers and mixed vegetables to the wok or skillet and stir-fry for 3-4 minutes or until the vegetables are tender but still slightly crunchy.
Step 4: In a small bowl, whisk together the soy sauce, sesame oil, and honey until combined.
Step 5: Add the cooked quinoa to the wok or skillet with the vegetables and stir to combine.
Step 6: Pour the soy sauce mixture over the quinoa and vegetables and stir-fry for an additional 2-3 minutes or until the quinoa and vegetables are coated with the sauce.
Step 7: Serve the quinoa and mixed vegetable stir fry with brown rice hot with 1 cup of cooked brown rice.
There you go! you have just learned how to make Quinoa and Mixed Vegetable Stir Fry with brown rice recipe.
Any Alternate Way to Make Quinoa and Mixed Vegetable Stir Fry with brown rice?
If you do not know how to make Quinoa and Mixed Vegetable Stir Fry with brown rice recipe in the traditional way and want an alternate and easy way to make it then here is a recipe for you.
Step 1: Preheat the oven to 400°F (200°C).
Step 2: Rinse the quinoa thoroughly under cold water and place it in a medium-sized saucepan with 2 cups of water. Bring to a boil, reduce the heat to low, cover, and simmer for 15-20 minutes or until the water is absorbed and the quinoa is fluffy.
Step 3: In a large bowl, toss the sliced onion, zucchini, red bell peppers, and cherry tomatoes with olive oil, balsamic vinegar, honey, garlic, salt, and pepper.
Step 4: Spread the vegetables in a single layer on a baking sheet and roast for 20-25 minutes or until tender and lightly browned.
Step 5: Add the cooked quinoa to the roasted vegetables and stir to combine.
Step 6: Serve the quinoa and roasted vegetable stir fry hot with 1 cup of cooked brown rice. Also, this Mint Chutney Recipe goes great with it.
That’s all. It was this easy to know how to make Quinoa and Mixed Vegetable Stir Fry with brown rice recipe in an oven.
Nutritional Value in Quinoa and Mixed Vegetable Stir Fry with brown rice Recipe
It is really important to know the nutritional value of the food you eat so you can make healthy eating choices. Here is the nutritional value of the Quinoa and Mixed Vegetable Stir Fry with brown rice recipe.
| Quinoa and Mixed Vegetable Stir Fry with brown rice recipe | ||
| Serving size | 1 cup (197g) | |
| Calories | 242 | |
| Fat | 9.1g | |
| Carbs | 33g | |
| Protein | 7.7g | |
Pro Tips to Make the Best Quinoa and Mixed Vegetable Stir Fry with brown rice Recipe at Home
if you have just learned how to make Quinoa and Mixed Vegetable Stir Fry with brown rice recipe then these tips will make your recipe a lot better.
1. Use Fresh Ingredients
Make sure to use fresh veggies in this easy Quinoa and Mixed Vegetable Stir Fry with brown rice recipe as it will not only enhance its taste but also make it more nutritious.
2. Consistency
This recipe tastes great when it has a dry texture and consistency. So make sure to not add too much water to this recipe as it will make the recipe watery.
Health Benefits of Quinoa and Mixed Vegetable Stir Fry with brown rice Recipe
Quinoa and Mixed Vegetable Stir Fry with brown rice recipe is delicious but did you know it has a lot of nutrients as well? Here are the health benefits of a Quinoa and Mixed Vegetable Stir Fry with brown rice recipe.
1. Vitamins and Minerals
This recipe has good amounts of veggies in it which makes it really nutritious. Vegetables are known to be one of the most nutrient-dense foods. Onion for example which is used in this recipe has Vitamin B6 and Potassium in it. Ginger is anti-bacterial and helps the body fight against diseases like the common cold and cough. If you have just learned how to make a Quinoa and Mixed Vegetable Stir Fry with brown rice recipe then adding more veggies to it can be really beneficial for you.
2. Fiber
Quinoa is awesome and there is a reason why, it brings loads of nutrients to the table and helps the body in a variety of ways. From controlling blood sugar levels to improving digestion, this superfood is not only healthy but also nutritious. To get good amounts of fiber in a day you can learn how to make Quinoa and Mixed Vegetable Stir Fry with brown rice recipe and have it once in a while. Read more about Quinoa Nutrition – Calories, Protein, Carbs
3. Antioxidants
If you choose to add veggies to your Mixed Vegetable Stir Fry recipe like carrots, spinach, and potatoes you will be boosting the nutritional value of this recipe. These veggies have antioxidants in them which help the body to fight against free radicals.
Tips to limit the calorie in your Mixed Vegetable Stir Fry Recipe with brown rice
A lot of people who know how to make a Quinoa and Mixed Vegetable Stir Fry with brown rice recipe may unintentionally add some ingredients which can increase the overall calories in this recipe. You can limit the calories in this recipe as follows.
1. Use Less Oil
This recipe requires you to do a lot of stir-frying and using an unhealthy oil or butter will increase the calories in this recipe. To avoid this, you can use healthier oils such as olive oil or other healthy alternatives.
2. Portion Control
Although this recipe has ingredients that are not high in calories you can still eat it in fewer portions. This will decrease the calories you are consuming from this Mixed Vegetable Stir Fry recipe.
FAQ’s
What are some other dishes I can make with Vegetables?
Vegetables are highly nutritious and contain many essential vitamins and minerals required by the body and they also taste great if added into recipes. You can use vegetables to make tons of recipes like mixed veg curry and mixed veg pulao.
What’s different in the Quinoa and Mixed Vegetable Stir Fry with brown rice Recipe by Livofy?
Livofy shows you how you can make various recipes in a healthy way which can be added to your diet to achieve any fitness goals you have.
What is the cooking time for Quinoa with Mixed Vegetable Stir Fry with brown rice?
The cooking time for a Mixed Vegetable Stir Fry recipe is about 25 minutes. However, your cooking time may differ according to the ingredients you choose to add to the recipe.
Is Quinoa and Mixed Vegetable Stir Fry with brown rice healthy?
A Mixed Vegetable Stir Fry recipe cooked with healthy ingredients can offer a lot of health benefits to the body. Vegetables have various essential vitamins and minerals and quinoa is good for blood sugar levels.
What is the right time to have Quinoa and Mixed Vegetable Stir Fry with brown rice?
You can have it any time of the day as this recipe is really healthy and nutritious. Usually, it is eaten as lunch or dinner.
Is there any side effects of eating vegetables?
There are no specific side effects of eating vegetables but if you are allergic to certain vegetables then you should avoid them.
How many calories does Mixed Vegetable Stir Fry have?
1 cup or 197g of mixed vegetable stir fry recipe has about 242 calories which may vary if you chose to add more or fewer ingredients.
How to make Quinoa and Mixed Vegetable Stir Fry with brown rice recipe more flavourful?
You can add a variety of premade spices to this recipe to give the flavor you like. If you love street food then you can add pav bhaji masala to this recipe.
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