Quinoa Veggie Stir Fry with Teriyaki Sauce Recipe

Introduction

This Quinoa Veggie Stir Fry with Teriyaki Sauce is a vibrant, healthy meal packed with fresh vegetables and flavorful sauce. It’s easy to prepare, perfect for a nutritious weeknight dinner or meal prep. The combination of tender quinoa, crisp veggies, and savory teriyaki sauce makes every bite satisfying and delicious.

Ingredients

• 1 cup (180g) white quinoa, rinsed very well with cold water
• 1 1/3 cups (315g) water
• 1/2 teaspoon garlic powder
• 1/4 teaspoon fine sea salt
• 1/2 cup (80g) diced red onion
• 1 red bell pepper, diced
• 3 cups fresh broccoli florets
• 1 cup (120g) frozen peas/carrots mix
• 1 medium (175g) zucchini, sliced 1/4 inch thick half moons
• 6-8 tablespoons Teriyaki sauce (homemade or store-bought)
• Garnish: green onions, sesame seeds, cayenne pepper
• Optional: tofu or chickpeas for extra protein

Instructions

1. Step 1: In a medium pot, combine the rinsed quinoa, water, garlic powder, and salt. Stir well and bring to a boil. Cover, reduce heat to low, and simmer for 15 minutes until water is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
2. Step 2: While the quinoa cooks, prepare the vegetables by dicing the onion, bell pepper, and slicing the zucchini.
3. Step 3: Heat a few tablespoons of water in a large pot over medium heat. Add the diced onion with a pinch of salt and cook for about 5 minutes, stirring often, until tender.
4. Step 4: Add the diced bell pepper and cook for a few more minutes until slightly softened.
5. Step 5: Add the broccoli florets along with a sprinkle of garlic powder, salt, and pepper. Stir frequently and cook about 5 minutes until the broccoli is almost tender but still crisp.
6. Step 6: Stir in the frozen peas and carrots mix and sliced zucchini. Cover and cook for about 3 minutes until the zucchini reaches your desired tenderness.
7. Step 7: Remove the pot from heat.
8. Step 8: To serve individually, place 1 cup of quinoa and about 1 1/2 cups of vegetable stir fry in each bowl. Drizzle with 2-3 tablespoons teriyaki sauce per bowl and mix gently.
9. Step 9: To serve all mixed together, add quinoa to the veggies in the pot along with 6 tablespoons teriyaki sauce. Stir well to coat. Taste and adjust with more teriyaki, cayenne, or pepper if desired.
10. Step 10: Garnish with sliced green onions, sesame seeds, and a pinch of cayenne pepper for heat before serving.

Tips & Variations

• Add tofu or chickpeas for an extra boost of protein and texture.
• Use fresh homemade teriyaki sauce for a more vibrant flavor or choose a quality store-bought variety to save time.
• Feel free to substitute any of the vegetables with your favorites, such as snap peas, mushrooms, or carrots.
• For a gluten-free meal, ensure your teriyaki sauce is gluten-free or make your own with tamari.

Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a microwave or on the stovetop, adding a splash of water or extra teriyaki sauce to keep the dish moist and flavorful.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make this recipe vegan?

Yes, this recipe is vegan as long as you use a vegan teriyaki sauce. Check the label of store-bought sauces to ensure they don’t contain honey or animal products.

Can I use other grains instead of quinoa?

Certainly! Brown rice, couscous, or bulgur are good alternatives. Adjust cooking times according to the grain you choose.

Quinoa Veggie Stir Fry with Teriyaki Sauce Recipe

Print Recipe

★★★★★

4.7 from 128 reviews

A vibrant and healthy Quinoa Veggie Stir Fry with Teriyaki Sauce, packed with colorful vegetables and fluffy quinoa, perfect for a quick, nutritious meal that’s full of flavor. This stir fry combines tender broccoli, bell peppers, zucchini, and peas with a savory teriyaki glaze, making it a satisfying vegetarian dish.

• Author: Natalie
• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Yield: 4 servings 1x
• Category: Main Course
• Method: Stovetop
• Cuisine: Asian Fusion
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Quinoa

• 1 cup (180g) white quinoa, rinsed very well with cold water
• 1 1/3 cups (315g) water
• 1/2 teaspoon garlic powder
• 1/4 teaspoon fine sea salt

Vegetables

• 1/2 cup (80g) diced red onion
• 1 red bell pepper, diced
• 3 cups fresh broccoli florets
• 1 cup (120g) frozen peas and carrots mix
• 1 medium (175g) zucchini, sliced 1/4 inch thick half moons

Additional Flavorings

• Garlic powder, to taste
• Fine sea salt, to taste
• Black pepper, to taste
• 6–8 tablespoons Teriyaki sauce (homemade or store-bought)

Garnish

• Green onions, sliced
• Sesame seeds
• Cayenne pepper (optional, for heat)

Optional Protein

• Tofu or chickpeas (for extra protein)

Instructions

1. Cook the quinoa: Rinse the quinoa thoroughly under cold water. In a medium pot, combine the quinoa, water, garlic powder, and salt. Stir well and bring to a boil. Once boiling, cover, reduce the heat to low, and simmer for 15 minutes until all the water is absorbed. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
2. Prepare the vegetables: While the quinoa is cooking, dice the red onion, red bell pepper, slice the zucchini, and measure out the broccoli florets and frozen peas/carrots mix.
3. Sauté the onions: Heat a few tablespoons of water in a large pot over medium heat. Add the diced onion and a pinch of salt. Cook, stirring often, for about 5 minutes until the onions become tender.
4. Add the bell pepper: Add the diced red bell pepper to the pot with the onions. Cook for a few more minutes, stirring frequently.
5. Add broccoli and seasoning: Stir in the broccoli florets, sprinkle garlic powder, salt, and black pepper to taste. Cook for about 5 minutes, stirring often, until the broccoli is nearly tender but still crisp.
6. Add peas, carrots, and zucchini: Mix in the frozen peas/carrots and sliced zucchini. Cover the pot and cook for about 3 minutes until the zucchini is tender but not mushy.
7. Finish the stir fry: Remove the pot from heat.
8. Serve or mix together: You can serve by mixing each bowl individually by adding 1 cup of cooked quinoa, about 1 1/2 cups of the vegetable mixture, and 2-3 tablespoons of teriyaki sauce per bowl.
9. Combine all at once (optional): Alternatively, combine all the cooked quinoa with the vegetables in the pot, add 6 tablespoons of teriyaki sauce, and mix thoroughly. Taste and adjust with more teriyaki sauce, cayenne, or black pepper as desired.
10. Garnish and enjoy: Top the stir fry with sliced green onions, sesame seeds, and a pinch of cayenne pepper if you like a bit of heat. Serve warm.

Notes

• Rinse quinoa thoroughly to remove natural bitterness.
• If you prefer more protein, add tofu or chickpeas in the last step.
• Use low-sodium teriyaki sauce for a healthier option.
• You can substitute frozen mixed vegetables with fresh seasonal veggies if preferred.
• Adjust cayenne pepper according to your spice preference.
• Cook quinoa and vegetables simultaneously to save time.

Keywords: quinoa stir fry, vegetable stir fry, teriyaki sauce recipe, healthy quinoa recipe, vegetarian stir fry, quick dinner, easy quinoa dish