Flavors Worth Savoring
Healthy Quinoa and Vegetable Stir-Fry – Ideal for DASH and Mediterranean Diets
Course: Main courseCuisine: Mediterranean and Middle Eastern cuisineDifficulty: EasyServings
4
servingsPrep time
15
minutesCooking time
20
minutesCalories
250
kcalDescription of Recipe:
This Quinoa and Vegetable Stir-Fry is a light, healthy, and flavorful dish that perfectly blends the flavors of Mediterranean cuisine with the versatility of a stir-fry. Packed with protein-rich quinoa, a variety of colorful vegetables, and a hint of olive oil and herbs, this recipe is ideal for those looking to enjoy a nutrient-dense meal that is both filling and satisfying. The dish is perfect for anyone following the DASH, Mediterranean, Gluten-Free, or Plant-Based diets.
The Quinoa and Vegetable Stir-Fry recipe is inspired by Mediterranean and Middle Eastern cuisine, where grains like quinoa and fresh vegetables are staples. This dish takes influence from countries like Lebanon, Greece, and Turkey, combining traditional flavors with the concept of a stir-fry to create a nutrient-rich, balanced meal.
Diet Compatibility:
DASH Diet: Low in sodium, high in vegetables, and rich in fiber.
Mediterranean Diet: Uses olive oil, fresh herbs, and vegetables, making it perfect for the Mediterranean lifestyle.
Gluten-Free Diet: Quinoa is naturally gluten-free.
Plant-Based Diet: Suitable for vegetarians and vegans.
Ingredients
1 cup quinoa, rinsed
2 cups water or low-sodium vegetable broth
1 red bell pepper, sliced
1 zucchini, sliced
1/2 cup broccoli florets
1 carrot, julienned
1/2 cup cherry tomatoes, halved
2 tbsp olive oil
2 garlic cloves, minced
1 tsp dried oregano
1/2 tsp ground cumin
Salt and pepper to taste
Fresh parsley for garnish
Juice of 1/2 lemon
Directions
- Cook the Quinoa:
Rinse the quinoa thoroughly. In a medium saucepan, bring 2 cups of water or low-sodium vegetable broth to a boil.
Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed.
Fluff the quinoa with a fork and set aside. - Prepare the Vegetables:
While the quinoa cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat.
Add the minced garlic and sauté for about 1 minute until fragrant. - Stir-Fry the Vegetables:
Add the sliced bell pepper, zucchini, broccoli florets, and julienned carrot to the skillet. Stir-fry for about 5-7 minutes until the vegetables are tender but still crisp.
Add the cherry tomatoes, oregano, cumin, salt, and pepper, and stir for another 2 minutes. - Combine Quinoa and Vegetables:
Add the cooked quinoa to the skillet with the vegetables. Pour in the remaining olive oil and lemon juice, stirring to combine all the ingredients.
Cook for an additional 2-3 minutes to heat through and blend flavors. - Serve:
Remove from heat, garnish with fresh parsley, and serve warm. - How to Serve:
Mediterranean Style: Serve with a side of Greek yogurt (if not vegan) and a small salad.
DASH Diet Option: Enjoy with a side of steamed green beans or asparagus.
Gluten-Free Option: Serve with a gluten-free pita or alongside a gluten-free bread roll.
Plant-Based: Top with avocado slices or a handful of chickpeas for extra protein.
Recipe Video
Notes
- Remarks, Tips, and Ideas:
Tip: Rinse the quinoa thoroughly before cooking to remove the natural bitterness.
Idea: Add a sprinkle of feta cheese on top for extra flavor (if not vegan).
Variation: Add a handful of baby spinach at the end for extra greens. - This Quinoa and Vegetable Stir-Fry is a nutritious, versatile, and easy-to-prepare main course that perfectly blends Mediterranean flavors with wholesome ingredients. It’s suitable for the DASH, Mediterranean, Gluten-Free, and Plant-Based diets, making it a great option for a wide variety of dietary preferences. Packed with protein, fiber, and essential nutrients, this dish is ideal for anyone looking to enjoy a delicious, balanced meal that’s both satisfying and health-conscious.
