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Quinoa Veggie Stir Fry with Teriyaki Sauce Recipe

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★★★★★

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.

Ingredients

Scale

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

Find it online: https://nataliereeve.com/quinoa-veggie-stir-fry-with-teriyaki-sauce-recipe/