Quinoa And Stir Fried Vegetables (& Black Beans)

An easy vegan quinoa stir fry (aka fried quinoa)

 A tasty quinoa stir fry vegan style in the tradition of fried rice… but better.

Try quinoa and stir fried vegetables (& black beans). It’s an easy vegan quinoa stir fry (aka fried quinoa). Others call it a quinoa stir fry vegan style. So, it’s a quinoa fried rice vegan option, or a type of fried rice using quinoa.

The black beans make it both filling and tasty. Plus, the quinoa instead of rice is a much healthier option than the traditional rice version.

Of course, the spices I outline below make it very popular with those of us who ate it with me last week.

Can I fry quinoa?

Yes, you can fry it just like fried rice. But it’s much healthier for you, and equally tasty. It also can be stored for a day or so, but ideally no more than that.

Spices: quinoa and stir fried vegetables

• a small red onion
• 2 cloves of garlic
• a tablespoon of grated ginger
• teaspoon of turmeric
• salt and pepper of veggies to taste, or otherwise
• olive oil for stir fry
• a tablespoon coriander ground
• teaspoon of cumin
• half teaspoon of cayenne pepper
• merin … tablespoon
• tamari soy … tablespoon
• dash of sesame oil
• chili flakes if you want it hotter
• continental parsley to garnish

Other ingredients for

• 200 grams of firm, white tofu (half a block)…  coat the pan in a small amount of olive oil, brown tofu then add dash of mirin & tamari, stir and remove from heat.
• pepper to your taste
• one large carrot, finely sliced
• one medium head of broccoli, finely cut
• one cup of uncooked quinoa
• 1 fresh red capsicum chopped finely
• 1 medium to large cob of fresh corn
• a dessert bowl of finely chopped cabbage
• a cup of green beans chopped
• juice of one lime
• 3 tomatoes, skinned, and chopped (but you could you use a tin)
• 4 spring onions
• cooked black beans from tin (ideally organic).

Ingredients for quinoa and stir fried vegetables

Cooking quinoa for your …

• Start by cooking the quinoa.
• Cook it just as if if were white rice.
• So, put it in a saucepan and cover with water to the depth of a finger laid across the top of quinoa in the saucepan
• Then, bring it to the boil & then turn down to a very low simmer
• Takes about 15 minutes
• It’s done when it fluffs up and dries out so it not wet and watery.

How to do it. 

• heat wok, add olive oil
• sauté garlic, onions, turmeric, ginger in wok
• add spices, stirring continually
• add carrots, beans, broccoli, corn, and capsicum… stirring  as you go
• add tomato and marinated tofu
• get vegetables to semi cooked point
• add cooked black beans from tin
• depending on taste, add chili
• mix in quinoa and cook for another 4-5 minutes
• also add tamari and merin and stir in.
• salt and pepper if you want
• turn off heat add a dash of sesame oil
• add finely slice spring onions and parsley to garnish

Final dish of quinoa and stir fried vegetables