Quinoa and Vegetable Stir-Fry:
Ingredients:
- 1 cup quinoa (rinsed)
- 2 cups water or vegetable broth
- 1 tablespoon olive oil or coconut oil
- 1 onion (diced)
- 2 cloves garlic (minced)
- 2 cups mixed vegetables (such as bell peppers, broccoli, carrots, snap peas)
- 1 tablespoon low-sodium soy sauce or tamari
- 1 teaspoon sesame oil
- Salt and pepper to taste
- Optional: Protein of your choice (tofu, chickpeas, grilled chicken)
Instructions:
- Prepare the Quinoa:
- Rinse the quinoa thoroughly in a fine-mesh sieve.
- In a saucepan, bring the water or vegetable broth to a boil. Add the quinoa and reduce the heat to low.
- Cover and simmer for about 15-20 minutes, or until the liquid is absorbed and the quinoa is cooked. Remove from heat and let it sit covered for a few minutes. Fluff with a fork.
- Prepare the Stir-Fry:
- Heat the olive oil or coconut oil in a large skillet or wok over medium heat.
- Add the diced onion and minced garlic. Sauté for 2-3 minutes until the onions are translucent and aromatic.
- Add the mixed vegetables to the skillet and stir-fry for 5-7 minutes, or until they are tender yet crisp.
- If using any protein, add it to the skillet and cook until heated through.
- Add the cooked quinoa to the skillet and toss everything together gently.
- Drizzle with soy sauce or tamari, sesame oil, salt, and pepper. Stir well to combine all the flavors.
- Cook for an additional 2-3 minutes, allowing the flavors to meld.
This recipe is high in fiber, protein, and healthy fats, which can help promote satiety and aid in weight loss. Plus, it’s versatile—you can adjust the vegetables and protein to suit your preferences.
Remember, a balanced diet, regular physical activity, and adequate sleep are essential components of a healthy weight loss journey. Always consult a healthcare professional or nutritionist for personalized advice.
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