Quinoa and Veggie Stir-Fry with Lemon and Herbs

 If you're looking for an everyday diet-friendly recipe that’s healthy, easy to prepare, and full of nutrients, here’s a simple and versatile meal idea:

Quinoa and Veggie Stir-Fry with Lemon and Herbs

Ingredients:

• 1 cup quinoa (uncooked)
• 1 tbsp olive oil (or coconut oil)
• 1 small onion, diced
• 1 bell pepper, diced
• 1 zucchini, chopped
• 1 cup broccoli florets
• 1/2 cup carrots, shredded or sliced
• 2 cloves garlic, minced
• 1 tbsp soy sauce (or tamari for gluten-free option)
• 1 tsp lemon juice
• Salt and pepper to taste
• Fresh herbs (parsley, cilantro, or basil)
• Optional: A protein source like grilled chicken, tofu, or chickpeas

Instructions:

1. Cook the Quinoa:

   • Rinse the quinoa under cold water. In a medium pot, combine the quinoa with 2 cups of water (or vegetable broth for more flavor). Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until all water is absorbed and the quinoa is fluffy. Set aside.

2. Prepare the Veggies:

   • Heat the olive oil in a large skillet or wok over medium heat.
   • Add the diced onion and garlic, sautéing for 2-3 minutes until softened.
   • Add the bell pepper, zucchini, carrots, and broccoli. Cook for 5-7 minutes, stirring occasionally, until the veggies are tender but still crisp.

3. Combine Quinoa and Veggies:

   • Add the cooked quinoa to the skillet with the veggies and mix well.
   • Stir in the soy sauce, lemon juice, and season with salt and pepper. If you want a bit more flavor, you can add a pinch of red pepper flakes or a squeeze of fresh lemon juice.

4. Optional Protein:

   • If you're adding a protein source (chicken, tofu, or chickpeas), add it to the skillet and toss everything together to combine.

5. Finish with Fresh Herbs:

   • Once everything is mixed together, garnish with freshly chopped herbs of your choice, like parsley, cilantro, or basil.

6. Serve and Enjoy:

   • Serve hot, and enjoy your nutritious, fiber-rich meal!

Nutritional Benefits:

• Quinoa is a complete protein, making it a great option for vegetarians and vegans.
• Vegetables (like broccoli, bell peppers, and zucchini) provide essential vitamins, minerals, and fiber.
• Healthy fats from olive oil help keep you full and promote heart health.
• Low in calories and high in nutrients, making it perfect for weight loss and maintaining energy levels throughout the day.

Why It's Great for Everyday:

This recipe is customizable — you can add any veggies you have on hand and adjust the seasonings to suit your taste. The quinoa gives you long-lasting energy, while the veggies provide essential nutrients. You can also rotate proteins like grilled chicken, shrimp, or tofu to keep the variety. It’s simple to prepare and great for meal prep, so you can have healthy, filling meals ready for the whole week!

Would you like more ideas for simple, everyday diet-friendly meals?