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Quinoa & Veggie Stir-Fry

A Protein and Fiber-Rich Dish for Better Blood Sugar Control

Quinoa & Veggie Stir-Fry
Quinoa & Veggie Stir-Fry


Discover the delicious and nutritious Quinoa & Veggie Stir-Fry recipe, packed with high protein and fiber content to help regulate blood sugar levels. This diabetic-friendly dish is a healthy and flavorful alternative to traditional stir-fries, perfect for those looking to enjoy a satisfying meal without compromising their dietary needs.


  • 1 cup quinoa, rinsed and drained

  • 2 cups water or vegetable broth

  • 1 tbsp olive oil

  • 1 small onion, chopped

  • 2 cloves garlic, minced

  • 1 medium bell pepper, chopped

  • 1 medium zucchini, chopped

  • 1 medium carrot, chopped

  • 1 cup broccoli florets

  • 1 cup snap peas

  • 1/4 cup low-sodium soy sauce or tamari

  • 1 tbsp sesame oil

  • 1 tsp grated fresh ginger

  • Salt and pepper, to taste

  • Optional toppings: chopped green onions, sesame seeds


  1. In a medium saucepan, combine quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff with a fork and set aside.

  2. While the quinoa is cooking, heat olive oil in a large skillet or wok over medium heat. Add the onion and garlic and cook for 2-3 minutes, or until the onion becomes translucent.

  3. Add the bell pepper, zucchini, and carrot to the skillet. Cook for 5-6 minutes, stirring frequently, until the vegetables are slightly softened.

  4. Add the broccoli florets and snap peas to the skillet. Continue to cook for an additional 3-4 minutes, or until the vegetables are tender-crisp.

  5. In a small bowl, whisk together the low-sodium soy sauce or tamari, sesame oil, and grated ginger. Pour the sauce over the cooked vegetables and stir to combine.

  6. Add the cooked quinoa to the skillet and mix well, ensuring the quinoa is evenly coated with the sauce and vegetables.

  7. Season with salt and pepper to taste, and cook for an additional 1-2 minutes to heat through.

  8. Serve immediately, garnished with chopped green onions and sesame seeds, if desired.


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