Vegan Protein-Packed Quinoa Veggie Stir-Fry

  November 22, 2015  |    Blog>Recipes

As veggie-obsessed registered dietitians and personal trainers, you may assume that we’re vegetarians. Although many of our days are meatless and we admit that it probably seems as if we’d be vegetarians, we do eat a lot of fish (and yogurt, too—and happen to love them both) and also do eat some chicken. However, just like you likely are, we’re always looking for some new, delicious, easy-to-make, completely vegan meals that provide satiating protein. We recently created these vegan yumsters –our Lentil & Chickpea Stew, our Spaghetti Squash with Red Lentil Pumpkin Sauce, our Black Bean Quinoa Chili with Avocado and our Lentil Vegetable Soup and now this quinoa-riffic number!

 

If you are a vegan, gluten free, or just looking to make a healthy meatless meal, you’ve gotta give this stir-fry a whirl! It’s packed with the satiating protein and fiber combo to prevent hunger and energy dips.

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Vegan Protein-Packed Quinoa Veggie Stir-Fry

 

Boost your immunity with this colorful stir-fry that’s bursting with fiber and phytonutrients to keep your body healthy, your energy high and the cold away!

 

Yield: 1 bowl

Ingredients:

  • 1/8 cup dry Quinoa
  • Oil in spray jar¼ cup cubed Butternut squash
  • 3 Brussel sprouts, quartered
  • 1 medium Carrot
  • 1/4 cup chopped Cauliflower
  • 2 kale leaves, chopped
  • ½ small Apple, chopped
  • ½ tsp. cinnamon
  • 3 oz. tofu

Directions:

  1. Combine quinoa with 1/4 cup of water in a small saucepan.
  2. Bring to a boil. Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes. Quinoa holds lots of water, so be sure you drain it thoroughly once it’s cooked
  1. Spritz a medium sized saucepan with oil. Add first 4 vegetables to saucepan and cook for about 25 minutes, covered and stirring every 5 minutes.
  2. After vegetables have been cooking for 15 minutes, add apple, tofu, and kale.. Cover and stir after 5 minutes.
  3. Serve and enjoy! 🙂

Nutritional Information:

1 serving

Calories 300; Fat 6g; Saturated Fat1g; Carbohydrates 50g; Protein 18g; Cholesterol 0mg; Sodium 135mg; Fiber 14g

Vegan Protein-Packed Quinoa Veggie Stir-Fry
 
Author:
Serves: 1 serving
Ingredients
  • ⅛ cup dry Quinoa
  • Oil in spray jar¼ cup cubed Butternut squash
  • 3 Brussel sprouts, quartered
  • 1 medium Carrot
  • ¼ cup chopped Cauliflower
  • 2 kale leaves, chopped
  • ½ small Apple, chopped
  • ½ tsp. cinnamon
  • 3 oz. tofu
Instructions
  1. Combine quinoa with ¼ cup of water in a small saucepan.
  2. Bring to a boil. Cover, reduce heat to low, and simmer until quinoa is tender, about 15 minutes. Quinoa holds lots of water, so be sure you drain it thoroughly once it's cooked
  3. Spritz a medium sized saucepan with oil. Add first 4 vegetables to saucepan and cook for about 25 minutes, covered and stirring every 5 minutes.
  4. After vegetables have been cooking for 15 minutes, add apple, tofu, and kale.. Cover and stir after 5 minutes.
  5. Serve and enjoy! 🙂
Nutrition Information
Serving size: 1 serving Calories: 300 Fat: 6 Saturated fat: 1 Carbohydrates: 50 Sodium: 135 Fiber: 14 Protein: 18 Cholesterol: 0

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