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
Quinoa and stir fried vegetables for easy vegan fry

All ready to cook.

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

Quinoa and stir fried vegetables for easy vegan fry

Using a wok is best, but a good pan will do the job.

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.
cooking quinoa

Cooked quinoa to the point where it fluffs up, but is soft, and a bit crunchy (but not hard in any way).

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

final dish

Quinoa served

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