Quinoa Veggie Stir-Fry (vegan)

reading time: ca. 2 min




Preparation time: 30 mins
Main ingredients: quinoa, carrot, tomato
difficulty level: easy - moderate
serves: 2
suitable for: vegan, lactose-free, gluten-free, nut-free, and delicious "even so"

Have you heard of quinoa (keenoah :P) yet? If you are vegan and slightly hipster, or trying to be any of those things, you certainly will have. This was the first time i tried to create something using quinoa (which used to be also known as chisaya mama, the "mother of all grains" among the Incas), and it turned out damned bloody good if i may say so about my very own creation :)

Health benefits:
The pseudo-cereal grain Quinoa is considered a superfood with very high protein content, as well as magnesium and iron, potassium, calcium, phosphorus and dietary fiber. It is also gluten-free and considered easy to digest.

Ingredients

Quinoa
1 cup (uncooked) quinoa *
2 1/2 cups water

Veggie Stir Fry
3 medium tomatoes
2 medium carrots
about 1-2 cups broccoli
1 medium onion
Salt and pepper, to taste
1 tbsp soy sauce
dash of soy milk
generous pinch of African spice blend (cilantro, chili, cumin, garlic, ginger, cinnamon, coriander, cardamom)
1 tsp olive oil

Creamy Carrot Avocado Dip
Carrot Hummus (this time: using cooked carrots, 2 cloves of garlic and a handful almonds instead of sesame)
1/4 ripe avocado
2 tbsp soy milk
1 tsp fresh lemon juice
¼ tsp ground cumin
⅛ tsp chili powder
Salt and ground black pepper, to taste

* you can also sub for rice, but trust me, quinoa is way better.


Instructions

Bring the water (2 1/2 times the amount of the quinoa) to a boil in a pot. In the meantime, rinse the quinoa under hot water to get rid of the bitter constituents (i used a coffee filter but i'm sure there is a more ideal technique for this...).
Add the rinsed quinoa to the boiling water, cover the pot, then reduce to medium-low heat setting. Simmer for about 20 minutes, stirring frequently, until the water is completely absorbed and quinoa is fluffy. 

While the quinoa is cooking, make the veggie stir fry. Chop and dice all vegetables, and combine in a saucepan with a dash of olive oil. 

By now the quinoa should be ready. Turn off the heat, and set the pot aside for around 5 minutes or so whilst preparing the dressing.

Simply mash the hummus together with the remaining ingredients using a fork until a creamy dressing forms. In the pan combine quinoa, veggies and the dip. Stir until the quinoa veggie stir-fry is well coated. Serve at room temperature or chilled.


Maisy



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