This quick and easy dish uses “stir fry” frozen vegetables, along with fresh ginger and garlic. Frozen veggies have come a long way, and can be a healthy and delicious meal addition. Look for 100% vegetables without any added salt or oil.
1½ cups water
¾ cup quinoa (dry)
1 teaspoon granulated onion
½ teaspoon curry powder
1 bag (16 ounces) of frozen “stir fry” blend vegetables
1 tablespoon minced garlic (4 to 5 medium cloves)
1 teaspoon minced fresh ginger
1 teaspoon curry powder
2 tablespoons tahini (ground sesame paste)
½ avocado (optional)
sesame seeds to garnish (optional)
1. Stir the water, quinoa, granulated onion, and ½ teaspoon curry powder together in a medium saucepan, and bring to a boil. Reduce heat to a low simmer and cook covered with a tight-fitting lid for 15 minutes.
2. While the quinoa is cooking, place the frozen vegetables into a skillet or soup pot on medium-low heat covered so the vegetables can thaw and soften. Stir occasionally, adding a little water if needed. While the vegetables are warming, mince the garlic and ginger.
3. When the vegetables have thawed and softened (5 to 10 minutes), increase the heat to medium-high and stir in the garlic, ginger, and 1 teaspoon curry powder; l cook stirring for 1 to 2 minutes. Remove the pan from the heat and add the tahini, adding a little water as needed to mix thoroughly. Stir the quinoa into the vegetables. Serve as is or with diced avocado and/or sesame seeds on top.
Preparation and cooking time: 15 minutes total
Serves: 2 as a main dish, 4 as a side dish
Frozen vegetables: I use a “stir fry” blend with this recipe (see photos below), but any 16-ounce bag of frozen vegetables may be used.
Fresh vegetables: Feel free to toss in any favorite fresh vegetables, too, such as zucchini, cabbage, greens (kale, chard, spinach), or green onions along with the frozen veggies.
Quinoa: Quinoa is sold as a dry grain, and comes in white/yellow, red, and black (see photo below). Use any color you like or a mix. (Two-and-a half cups of cooked rice may also be used in place of the cooked quinoa.)
The above frozen stir fry vegetable blends are among those that contain 100% vegetables, nothing else added (salt or oil). Read the ingredient list to be sure.
Above: Quinoa is usually grouped with the grains, but it’s really a seed; and when cooked, pops open and becomes soft and a little spongy. Yum!
To read more about curry powders, click here and scroll down to the middle of the post.
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