Veggie Quinoa Stir-Fry

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Veggie Quinoa Stir-Fry is a delicious dairy-free, gluten-free, soy-free stir-fry recipe flavored with coconut aminos, sea salt, and hearty veggies! Serve it as a side dish or main dish. Either way, it’s ready in about 35 minutes! {Gluten-Free + Soy-Free}

Spiriteds, if you need an excuse to enjoy your vegetables, then may I present to you Veggie Quinoa Stir-Fry? Vegetables and quinoa are coated in umami-flavored soy-free coconut aminos, and the result is tantalizing. Like, what if you wanted to go to a restaurant for a flavorful, hearty meal but also didn’t want to leave the house AND needed your stir-fry to be soy-free? Then this stir-fry dish is your answer.

Say that three times fast. But I digress.

If you do live that soy-free life and miss stir-fry recipes, then coconut aminos are your friend. A little sweeter than traditional soy sauce, coconut aminos stand in just fine as a replacement. When I first started making soy-free stir-fry recipes, coconut aminos were hard to find. In fact, I learned about the product from a preschool director. It was like I had to get connected before I could know about this magic. 

But now I see a variety of brands everywhere. From local grocery stores to Target to Trader Joe’s to Walmart, coconut aminos are readily available. And you don’t even need to know a preschool director to get your own bottle. As always, though, read package labels to ensure the brand you find meets your allergy needs. I get a little antsy thinking I might run out of coconut aminos, so I always buy two at a time! Thank you for understanding.

So, Spiriteds, are you ready to get soy-free stir-frying? If so, then let’s do this!

Veggie Quinoa Stir-Fry is

• Gluten-free, dairy-free, and soy-free
• Perfect as a side dish or main dish
• Sweat and tangy, hearty and earthy

Side note: Veggie Quinoa Stir-Fry is versatile. Not only can it serve a dual purpose of side dish/main dish, but you can also zhuzh it up with shrimp, pieces of chicken, slices of beef, or cubes of tofu.

Veggie Quinoa Stir-Fry ingredients

• Quinoa. Make enough to yield two cooked cups. This is usually one cup uncooked quinoa prepared in two cups of liquid. But always check the package instructions in case there are changes.
• Coconut oil. This is one of my favorite cooking oils because it coats the ingredients and holds in their flavors plus any seasonings or spices that are added.
• Sea salt. Start with the suggested amount while sautéing the vegetables and then add more, if needed, just prior to serving.
• Carrots. I like to work with baby carrots. They are easy to chop into small pieces and don’t require long cook times. Having said that, regular carrots will also work.
• Red onion. Choose a small one and chop into “sauté-able” pieces.
• Green bell pepper. Use half of a large one or all of a small one. Dice into pieces.
• Fresh garlic. Start with two cloves and press or mince them. Add more if garlic is your thing.
• Eggs. I stir the eggs into the mixture for an even coating. However, you can also push the quinoa mixture to the side and scramble the eggs separately in the same pan before combining them with the quinoa. This will produce a chunkier egg texture within the stir-fry. Both methods are delicious!
• Coconut aminos. This sweet, tangy soy-free stir-fry sauce is perfect in this dish! Add as much as your tastebuds desire.
• Green onion. Thinly sliced.
• Coarse black pepper. It enhances the flavor, as does a little extra sea salt.

How to make Veggie Quinoa Stir-Fry

1. To a saucepan add one cup dry quinoa and two cups water. Cook on a MEDIUM-LOW heat, about 15 minutes, until the quinoa has doubled in size and is easily fluffed with a fork. Set aside, covered, until the vegetables are ready.
2. To a large sauté pan add the coconut oil and sea salt. Once the coconut oil is melted, then add the carrots, red onion, green pepper, and garlic. Sauté until carrots are softened and a deep orange color but not mushy. Cooking times will vary, but this will likely take about 5-10 minutes.
3. Next add the cooked quinoa to the vegetable mixture in the sauté pan. Then add the eggs, stirring until the quinoa and vegetables are evenly coated and the eggs have cooked, approximately 5-8 minutes. Finally, pour in the coconut aminos and fold in the green onions. Stir until evenly combined. Season with additional salt and pepper, if desired.
4. Refrigerate leftovers in an airtight container and consume within two days.

Recipe tips and tricks

• Add an additional protein. While Veggie Quinoa Stir-Fry is delicious as is (and how we eat it in our household) that isn’t to say you can’t add your own additional proteins. And just about anything goes. Think seafood, poultry, beef, or tofu. 
• Keep an eye on the quinoa as it cooks. It often goes from undercooked to scorched in no time. Stir frequently, too. You’ll know the quinoa is done when it absorbs the water, has increased in size, and is easily fluffed with a fork.
• Get the quinoa started first. It can sit, covered, for several minutes while you finish sautéing the vegetables. The vegetables, on the other hand, may become mushy if they have to sit while the quinoa finishes cooking.
• Start with less coconut oil and then add more as needed. This way you don’t have a liquid-laden stir-fry. If the stir-fry becomes scorched, then add more coconut oil. If the stir-fry is too watery or oily, then scoop out some of the liquid. Do not discard the excess liquid until you’re ready to serve the stir-fry. This way if the recipe starts to cook hot in the homestretch, then you can reincorporate a little of the scooped out liquid back into the pan.

More main dish ideas for dinner!

Veggie Quinoa Stir-Fry isn’t the only gluten-free dinner recipe that relies on hearty, filling quinoa. Here are three more to tuck into your virtual recipe tin!

• Spicy Quinoa-Stuffed Peppers
• Cauliflower Turmeric Quinoa Bowls
• Creamy Avocado Garlic Quinoa Bowls

Spiriteds, stay well and stay wild. Jump into the fun when you can, and always remember I’m glad you’re here! ❤️

Veggie Quinoa Stir-Fry

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Veggie Quinoa Stir-Fry is a delicious dairy-free, gluten-free, soy-free stir-fry recipe flavored with coconut aminos, sea salt, and hearty veggies! Serve it as a side dish or main dish. Either way, it’s ready in about 35 minutes! {Gluten-Free + Soy-Free}

• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Yield: 4–6 servings 1x
• Category: Main Dishes
• Method: Stir-Fry
• Diet: Gluten Free

Ingredients

Units USM Scale 1x2x3x

• 2 cups quinoa, cooked according to package instructions
• 4–6 tablespoons coconut oil
• 1/4 teaspoon sea salt
• 1 cup carrots, chopped
• 1 small red onion, chopped
• 1 small or 1/2 a large green bell pepper, chopped
• 2 cloves garlic, pressed
• 3 small eggs
• 1/2 cup coconut aminos
• 1/2 cup green onion, sliced
• Coarse black pepper, to taste

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Instructions

1. To a saucepan add one cup dry quinoa and two cups water. Cook on a MEDIUM-LOW heat, about 15 minutes, until the quinoa has doubled in size and is easily fluffed with a fork. Set aside, covered, until the vegetables are ready.
2. To a large sauté pan add the coconut oil and sea salt. Once the coconut oil is melted, then add the carrots, red onion, green pepper, and garlic. Sauté until carrots are softened and a deep orange color but not mushy. Cooking times will vary, but this will likely take about 5-10 minutes.
3. Next add the cooked quinoa to the vegetable mixture in the sauté pan. Then add the eggs, stirring until the quinoa and vegetables are evenly coated and the eggs have cooked, approximately 5-8 minutes. Finally, pour in the coconut aminos and fold in the green onions. Stir until evenly combined. Season with additional salt and pepper, if desired.
4. Refrigerate leftovers in an airtight container and consume within two days.

Notes

• Add an additional protein. Think seafood, poultry, beef, or tofu.  
• Keep an eye on the quinoa as it cooks. It often goes from undercooked to scorched in no time. Stir frequently, too. You’ll know the quinoa is done when it absorbs the water, has increased in size, and is easily fluffed with a fork.
• Get the quinoa started first. It can sit, covered, for several minutes while you finish sautéing the vegetables. The vegetables, on the other hand, may become mushy if they have to sit while the quinoa finishes cooking. 
• Start with less coconut oil and then add more as needed. This way you don’t have a liquid-laden stir-fry. If the stir-fry becomes scorched, then add more coconut oil. If the stir-fry is too watery or oily, then scoop out some of the liquid. Do not discard the excess liquid until you’re ready to serve your stir-fry. This way if the recipe starts to cook hot in the homestretch, then you can reincorporate a little of the scooped out liquid back into the pan.

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