- Prep-time: / Ready In:
- Makes 5 Cups
- Serving size: 1⅔ cups
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This quick and easy dish uses “stir-fry” frozen vegetables, along with fresh ginger and garlic. Frozen veggies have come a long way, and they can be a healthy and delicious meal addition. Look for 100% vegetables without any added salt or oil.
From straightupfood.com
By Cathy Fisher,
Ingredients
- ¾ cup quinoa (dry)
- 1 teaspoon granulated onion
- 1½ teaspoon curry powder
- 1 bag (16 ounces) frozen “stir-fry blend” vegetables
- 1 tablespoon minced garlic (4 to 5 medium cloves)
- 1 teaspoon minced fresh ginger
- 2 tablespoons tahini (ground sesame paste)
- ½ avocado (optional)
- Sesame seeds for garnish (optional)
Instructions
- Stir the quinoa, onion, and ½ tsp curry powder together with 1½ cups of water in a medium saucepan, and bring to a boil. Reduce heat to medium-low and simmer, covered with a tight-fitting lid, for 15 minutes.
- While the quinoa is cooking, place the frozen vegetables into a skillet or soup pot on medium-low heat, and cover so the vegetables can thaw and soften. Stir occasionally, adding a little water if needed. While the vegetables are warming, mince the garlic and ginger.
- When the vegetables have thawed and softened (5 to 10 minutes), increase the heat to medium-high and stir in the garlic, ginger, and 1 tsp curry powder, cooking 1 to 2 more minutes. Remove the pan from the heat and stir in the tahini, adding a little water as needed to mix thoroughly.
- Stir the quinoa into the vegetables. Serve as is or topped with diced avocado and/or sesame seeds, if desired.
Notes:
Along with the frozen veggies, feel free to toss in any favorite fresh vegetables you have on hand, such as zucchini, cabbage, greens (kale, chard, spinach), or green onions.
Quinoa: Quinoa is sold as a dry grain, and comes in white/yellow, red, and black. Use any color you like or a mix. (Two-and-a half cups of cooked rice may also be used in place of the cooked quinoa.)
Nutritional Information:
Per serving (1⅔ cups): 322 calories, 49.8 g carbohydrates, 12 g protein, 8.9 g total fat, 1.1 g saturated fat, 0 g cholesterol, 61 mg sodium, 9 g fiber, 1.49 g sugar
Note: Nutritional information is provided as an estimate only.
Comments (6)
(5 from 3 votes)I was looking for a recipe with Quinoa and this was a pleasant surprise! I was able to make it with everything I had in my fridge. Tahini added some substance and rich consistancy to the vege, you could also add some salt and pepper if you'd like. Ginger and Turmeric in curry powder are very good for folks with high cholestelol as well.
I like the texture, but the flavors of this dish are pretty bland. I would make this again and add something to enhance the flavor, or possibly use it as a side dish with something more flavorful as a main.
This was the most delicious vegan meal in record time. It's definitely a new one for my mid-week meal to go to. Nothing to add but thank you.
Agree as well!
It would be helpful to know the nutritional information for this and all F/K recipes.
Agreed!