July 7, 2017

Stir-fry Vegetable Quinoa Salad

Simple and quick quinoa salad with stir-fried summer vegetables {vegan, gluten-free, clean eating}

Our dinner yesterday was a healthy salad made with tender pan fried veggies and quinoa. I love making stir fry veggies for dinner, we are eating them often because are so easy to prepare, are super healthy and you can prepare your dinner whit any kind of vegetable you find in your fridge. Since it’s zucchini season, I prepared my stir-fry veggies with fresh zucchini, bell pepper, onion and carrots (carrot is my jolly joker veggie, it goes perfectly with any vegetables, meat or salad).

Honestly, this was my first time I cooked quinoa and I looked over the internet to find out more about this plant. Here’s what I found: Quinoa is a naturally gluten-free protein-packed grain from South America. This so called “super food” has numerous healthy benefits, is a good source of protein, fiber, iron, copper and vitamin B6 and contains all nine essential amino acids. Cooked quinoa is a crunchy fluffy nutritious food which provides a valuable source of fiber and has a mild, slightly nutty taste. This tasty whole grain can be paired with vegetables, meat and even fruits and makes a great gluten-free and protein-rich alternative for you to get a healthier diet.

The recipe is very easy and  comes together in less than 25 minutes. Start with preparing the salad ingredients: chop up your vegetables and rinse the quinoa in water. Transfer the quinoa into a pot and cook in salted water for 10-15 minutes on reduced heat, until tender and most of the liquid has been absorbed.

Heat one tablespoon oil of your choice in a large skillet on high heat then begin to sauté your thinly-sliced vegetables: start with the carrots because they need a little more time to cook, then add the bell pepper, onion and finally the zucchini.  At a fairly high heat start to fry your vegetables moving them around with a wooden spatula, season the veggies with garlic powder, black pepper and salt to taste. Combine the veggies and the cooked quinoa, add salt and pepper to taste and drizzle the top of your salad with a lemon juice if you desire.

Serve this quinoa salad as a nutritious vegan dish, or as a side dish next to chicken, grilled meat or fish.  This simple veggie salad is super delicious cold as well, after cooling it in the fridge it could be a great lunchbox filler.

 

Diet: vegan, vegetarian, gluten-free, dairy-free, clean eating

Stir-fry Vegetable Quinoa Salad
Prep time: 
Cook time: 
Total time: 
Serves: 2
 
Simple and quick quinoa salad with stir-fried summer vegetables {vegan, gluten-free, clean eating}
Ingredients
  • 1½ cup | 150 g chopped zucchini (1/2 medium zucchini)
  • 1 cup chopped carrots (2 medium carrots)
  • ½ bell pepper
  • 1 medium onion
  • ½ cup | 140 g quinoa
  • 1 tablespoon coconut oil/ olive oil
  • ½ teaspoon garlic powder
  • salt
  • pepper
  • 1 tablespoon lemon juice (optional)
Let's get started!
  1. Wash, peel and cut the vegetables into thin slices, if your zucchini is large, chop them in half circles.
  2. Heat one tablespoon coconut oil/olive oil in a large skillet. When the oil is hot add the carrots first, start to fry, stirring frequently. After 2-3 minutes add the bell pepper, onion and finally the zucchini slices. At a fairly high heat fry the vegetables moving them around with a wooden spatula. Season the veggies with garlic powder, salt and pepper to taste. Cook the vegetables until are tender.
  3. While the veggies are frying, rinse the quinoa, then start it boil in salted water - following pack instructions. When it's cooked (tender and most of the liquid has been absorbed) drain well.
  4. Transfer quinoa to a bowl and toss together with the vegetables.
  5. Serve warm or cool. Drizzle with lemon juice if you desire.

Nutrition Facts
Serving Size
Servings Per Container 2

Amount Per Serving
Calories 400 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Saturated Fat 7g 35%
Trans Fat g
Cholesterol mg 0%
Sodium 440mg 18%
Total Carbohydrate 64g 21%
Dietary Fiber 10g 40%
Sugars 8g
Protein 13g 26%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Nutritional disclaimer

Please note, that I’m not a nutritional professional. I provide nutritional information for my recipes based on calculation made on YUMMLY (you can sign up for free, use the Yum button to save my recipes and see the nutritional information). I advice you to calculate independently the accurate nutritional information on your own, based on type of ingredients you are using and by weighting out your on food. Thank you for understanding!

 


 

 

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