Vibrant Quinoa and Roasted Vegetable Stir-Fry with Mediterranean Herbs

Growing up in a Mediterranean household, I learned that the simplest ingredients often create the most satisfying meals. This quinoa and roasted vegetable stir-fry combines ancient grains with colorful vegetables for a nutrient-packed dish that’s both healthy and incredibly flavorful. Quinoa, originally cultivated by the Incas who considered it the “mother of all grains,” provides a complete protein source that pairs perfectly with seasonal vegetables.

Time Requirements

• Prep Time: 15 minutes
• Cooking Time: 25 minutes
• Total Time: 40 minutes
• Servings: 4

Ingredients

For the Quinoa Base

• 1 cup (185g) uncooked quinoa
• 2 cups (470ml) vegetable broth or water
• 1/2 teaspoon sea salt

For the Roasted Vegetables

• 2 medium zucchini, cut into half-moons (about 2 cups/240g)
• 2 bell peppers (red and yellow), sliced (about 2 cups/200g)
• 2 cups (180g) broccoli florets
• 1 medium red onion, cut into wedges
• 4 cloves garlic, minced
• 3 tablespoons (45ml) extra virgin olive oil
• 1 tablespoon (15ml) balsamic vinegar

Seasonings and Aromatics

• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon black pepper
• 1/2 teaspoon red pepper flakes (optional)
• 2 tablespoons fresh parsley, chopped
• 1 lemon, juiced
• Sea salt to taste

Instructions

Preparing the Quinoa

1. Rinse quinoa thoroughly under cold water using a fine-mesh strainer.
2. In a medium saucepan, combine quinoa with vegetable broth and 1/2 teaspoon salt.
3. Bring to a boil, reduce heat to low, cover, and simmer for 15-18 minutes until liquid is absorbed.
4. Remove from heat, fluff with a fork, and let stand covered for 5 minutes.

Roasting the Vegetables

1. Preheat oven to 425°F (220°C).
2. In a large bowl, combine zucchini, bell peppers, broccoli, and red onion.
3. Toss vegetables with 2 tablespoons olive oil, minced garlic, oregano, and thyme.
4. Spread vegetables on a large baking sheet in a single layer.
5. Roast for 20-25 minutes, stirring halfway through, until vegetables are tender and lightly charred.

Assembling the Stir-Fry

1. Heat remaining tablespoon of olive oil in a large skillet over medium-high heat.
2. Add cooked quinoa to the skillet, stirring to heat through.
3. Fold in roasted vegetables.
4. Add balsamic vinegar, lemon juice, and red pepper flakes if using.
5. Season with additional salt and black pepper to taste.
6. Garnish with fresh parsley before serving.

Storage and Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in a skillet over medium heat or in the microwave until warmed through.

Recipe Variations

• Add chickpeas or white beans for extra protein
• Include different seasonal vegetables like asparagus or Brussels sprouts
• Incorporate fresh herbs like basil or cilantro
• Top with toasted pine nuts or almonds for added crunch

Nutrition Information

Per Serving (1/4 of recipe):

• Calories: 320
• Protein: 9g
• Carbohydrates: 42g
• Dietary Fiber: 7g
• Fat: 14g
• Saturated Fat: 2g
• Sodium: 580mg
• Potassium: 620mg
• Vitamin A: 25% DV
• Vitamin C: 140% DV
• Iron: 15% DV
• Calcium: 8% DV

Chef’s Tips

• Rinse quinoa thoroughly to remove its natural coating, called saponin, which can make it taste bitter
• Don’t overcrowd the roasting pan – vegetables should be in a single layer for optimal caramelization
• Allow roasted vegetables to develop some char marks for enhanced flavor
• Season in layers throughout cooking rather than all at once
• Use multicolored vegetables for maximum nutritional benefits and visual appeal

This quinoa and roasted vegetable stir-fry is perfect for meal prep, as the flavors continue to develop overnight. The dish provides a complete protein source while being naturally gluten-free and vegan. The combination of herbs and balsamic vinegar creates a Mediterranean flavor profile that elevates this simple dish to a satisfying main course.