This vegan Quinoa Veggie Stir Fry with Teriyaki Sauce is bursting with flavor, delicious fresh veggies and high protein for a healthy plant-based meal any day of the week! It is oil-free, gluten-free, quick and easy, too!
QUINOA VEGGIE STIR FRY
With high protein quinoa and crisp tender veggies combined with my homemade teriyaki sauce, you are in for one delicious, super healthy plant-based lunch or dinner! It is filling, yet light, so it won’t leave you feeling heavy!
KEY INGREDIENTS
- White quinoa
- Garlic powder
- Fresh broccoli
- Red onion
- Red bell pepper
- Frozen peas/carrots mix
- Zucchini
- Teriyaki sauce. Use either my homemade recipe or a store-bought is fine.
- Green onions
- Optional: For even extra protein, you could add tofu or chickpeas.
HOW TO MAKE QUINOA VEGGIE STIR FRY
1. Cook the quinoa first.
2. Cook the red onion 5 minutes. Add the bell pepper and cook a few more minutes.
3. Add the broccoli with a sprinkle of garlic powder, salt, pepper and stir often. Cook about 5 more minutes until the broccoli is almost fully tender, but not mushy.
4. Add the peas/carrots mix and zucchini, stir well. Cover and cook about 3 minutes or so until the zucchini is tender to your liking.
5. Add the cooked quinoa to the veggies with the teriyaki sauce (starting with 6 tablespoons) and mix to coat everything. Taste and add more teriyaki sauce if desired, cayenne or black pepper.
Quinoa Veggie Stir Fry with Teriyaki Sauce
Ingredients
FOR THE 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
VEGGIES
- 1/2 cup (80g) packed cup diced red onion
- 1 red bell pepper, diced
- 3 cups fresh broccoli florets
- garlic powder
- 1 cup (120g) frozen peas/carrots mix
- 1 medium (175g) zucchini, sliced 1/4 inch thick half moons
- 6-8 tablespoons Teriyaki sauce (either my homemade recipe or store-bought)
- Garnish: green onions, sesame seeds, cayenne
- Optional: For even extra protein, you could add tofu or chickpeas.
Instructions
- Cook the quinoa first by adding the rinsed quinoa to a medium pot, the water, garlic powder and salt. Stir well. Bring to a boil. Then cover, lower the heat and simmer 15 minutes. All the water should be gone. Let sit, covered, for 5 minutes only. Fluff with a fork.
- While the quinoa is cooking, prepare the veggies.
- Over medium heat, add just a few tablespoons of water to a large pot. Once hot, add the onion and a sprinkle of salt and cook about 5 minutes, stirring often, until tender.
- Add the bell pepper and cook a few more minutes.
- Add the broccoli with a sprinkle of garlic powder, salt, pepper and stir often. Cook about 5 more minutes until the broccoli is almost fully tender, but not mushy.
- Add the peas/carrots mix and zucchini, stir well. Cover and cook about 3 minutes or so until the zucchini is tender to your liking.
- Remove from the heat.
- Now, you can either mix each individual bowl separately or mix everything all together at once. If doing each bowl individually, you'll add 1 cup of the cooked quinoa, about 1 1/2 cups of the veggies and 2-3 tablespoons of teriyaki sauce.
- If wanting to mix it all together in the pot, then add the cooked quinoa to the veggies with the teriyaki sauce (starting with 6 tablespoons) and mix to coat everything. Taste and add more teriyaki sauce if desired, cayenne or black pepper.
- Top with fresh sliced green onions, sesame seeds and a pinch of cayenne for a kick of heat (if desired).
I increased the proportions and used this recipe for my meal prep this week. I also made your teriyaki sauce. Absolutely delicious!
Loved this one so much! I made it tonight with the chickpea add-on and we all loved it! It would be amazing with extra firm high protein tofu too. Next time, I’ll try to use a sugar free teriyaki sauce though as I’m trying to avoid sugar. Thank you for this awesome lotsa vege high protein vegan meal!!!
This looks pretty amazing Brandi! It’s on my list for this week. So happy for your new direction! I always enjoy your recipes, but being diabetic, I have to watch my fat intake (so I take it easy with the nuts) as well as no sugar! Just fruit for me 🙂 Can’t wait for future recipes!
Aww thank you so much Julie, that means a lot to hear!! Breaking through my sugar addiction is one of my most amazing accomplishments I’ve experienced because I’ve carried it my entire life. It’s truly been life changing to go from having to have sugar/sweets every day to not even crave them anymore!! Just daily fruit and I’m good! Not that I won’t ever eat dessert again, but for me it was a need and now I’m free from that addiction.
Well this was a lovely surprise, Brandi! In full disclosure we don’t eat many Asian-inspired dishes in our home but this dish changed our minds! The mixture of SCRUMPTIOUS veggies and quinoa were wonderfully satisfying! I added some tofu for extra protein and calcium, but the dish was perfect on its own. My carnivorous is husband is in the kitchen as I type getting seconds. 🙂
It’s SO NICE to see a new recipe from you, Brandi! Continued best wishes on your new life journey! 💜
This recipe was so easy to follow, quick, and delicious!!! I can definitely see this in my weekly rotation! Thank you so much Brandi!!!
Yay, so glad to hear this!!
We made this last night for dinner and it was delicious! We used your teriyaki recipe (as we have made it before) and it just brings everything together. This is the first time we have been successful making quinoa at home. We did add a little bit of pineapple at the very end, because who doesn’t love pineapple and teriyaki together. Really great base recipe that you could easily customize, depending on what veggies you have. We will definitely be making this one again.
This meal was SO DELICIOUS and so filling! I expected it to leave me hungry but I was full for hours and it packed in so many veggies. Will definitely be adding this into my meal rotation!
Yay! Love hearing this Brynna!
Would definitely love to hear more about what your journey has been like, and exactly what you’ve changed. Hearing the story from someone like you who has gained such a following could be so encouraging! Can’t wait to see more! 😁
This recipe is incredibly delicious! I’m not a fan of quinoa and I have really tried to like it. I realized I cannot eat quinoa by itself as I can with rice. I add it to salad, sometimes, it’s fine. I never thought to add quinoa to stir fry. It was the perfect ratio of veggies and quinoa. I didn’t use red pepper instead I added asparagus spears and cauliflower along with the suggested vegetables. The teriyaki sauce (which I’ve made several times before) is so perfectly sweet and salty with this dish. Thank you, Brandi!
Made this tonight and it was a huge hit!! All the flavors together were so delicious! Thank you Brandi!
Prepared this for dinner for my fellas and it was an absolute hit! I added sweet potatoes and chicken peas for the added protein and flavor….thank you so much for sharing such an easy vegan dish that even my non-vegan family members would enjoy…it was truly ah-mazing 😋.
I made this tonight and it was fabulous. It was a hit with the whole family. Thank you.
Super Easy to make… loved it
So happy for your going sugar free. I have never made any of your desserts because we do not do sugar in our family. When we make desserts for special occasions we do whole foods, so use things like dates, bananas, and such to sweeten, and sometimes may add a little stevia. Would love if you do come back to making occasional dessert recipes, you will use your wonderful talent to do so with whole foods like dates for your recipes. Until then, looking forward to your plant-based recipes, and hopefully some fitness blogs. as well. I’m all about a fitness and health-focused direction girlfriend!!! Best wishes and many, many blessings!!!
Aww thank you Stacey! Your comment and support means so much to me!!
This looks fantastic. Can’t wait to try it. You go girl! I hope you’re very proud of yourself and how you’ve grown. Looking forward to many more posts.
Thank you so much Shree for always being here! You are so kind, I hope you love the recipe!
Recipe looks delicious! I am so excited to have you back!!!
Thank you so much Sue for sticking with me and your support all this time! You are so appreciated!
I have not eaten sugar since 2006 and I am soooooooooooo happy. No more sugar slave for me.
I am with you.
Awesome! I definitely would not go a day without it, which was a big reason I knew I needed to get it under control. Now, I crave fruit and I never thought I’d EVER say that, hahaha!
Hello. I am glad you are feeling healthy. I only have black quinoa at the moment. We are in lockdown again! I wouldn’t use the black in this so in the short term I will use couscous. It probably isn’t as healthy but should be okay shouldn’t it?
Yes I think couscous would be absolutely delicious! Let me know after you try it!
Glad to see that you appear to be heading in a whole food plant-based direction. Bravo!! As I read your post I feared that this was going in a meat heavy (animal protein) direction.
Thank you Nan! Oh no, definitely not that direction! ❤️ Still vegan!
Such a strange comment…
Thanks, Brandi. I’ve been focusing on fresh fruit instead of sweet desserts and lots of fresh veggies and vegan protein. I love quinoa and I’ll be making this tomorrow.
Yes! It’s amazing how much better I feel and I have SO MUCH energy!