Hello, friends! Today, I'm excited to share a delicious and healthy recipe that's perfect for anyone managing diabetes. It's packed with nutritious ingredients and full of flavor, making it a great addition to your meal plan. Let's get cooking!
Quinoa and Veggie Stir-Fry
This quinoa and veggie stir-fry is not only diabetic-friendly but also super tasty. Quinoa is a fantastic whole grain that's high in protein and fiber, helping to keep your blood sugar levels stable. Combined with a colorful mix of vegetables, this dish is a nutritional powerhouse. Plus, you can easily add in a meat protein like chicken, turkey, or tofu if you like!
Ingredients:
1 cup quinoa, rinsed
2 cups water or low-sodium vegetable broth
1 tablespoon olive oil
1 medium onion, diced
2 garlic cloves, minced
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1 medium zucchini, chopped
1 cup broccoli florets
1 cup snap peas
1 tablespoon low-sodium soy sauce
1 teaspoon sesame oil
1 teaspoon grated fresh ginger
1/4 teaspoon black pepper
2 tablespoons chopped fresh cilantro (optional)
1 tablespoon sesame seeds (optional)
Optional: 1 cup cooked chicken, turkey, or tofu for added protein
Instructions:
Cook the Quinoa: In a medium saucepan, bring the quinoa and water (or vegetable broth) to a boil. Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is tender and the liquid is absorbed. Fluff with a fork and set aside.
Prepare the Veggies: While the quinoa is cooking, heat the olive oil in a large skillet over medium heat. Add the onion and garlic, and sauté until the onion is translucent, about 3-4 minutes.
Add the Veggies: Add the bell peppers, zucchini, broccoli, and snap peas to the skillet. Stir-fry for about 5-7 minutes, or until the vegetables are tender but still crisp.
Combine and Season: Add the cooked quinoa to the skillet with the vegetables. Pour in the low-sodium soy sauce, sesame oil, grated ginger, and black pepper. Stir well to combine and heat through. If you’re adding a meat protein, stir it in now and heat until warmed through.
Serve and Enjoy: Remove from heat and sprinkle with fresh cilantro and sesame seeds if desired. Serve immediately and enjoy this nutritious and tasty meal!
Nutritional Benefits:
Quinoa: High in protein and fiber, helping to maintain steady blood sugar levels.
Vegetables: Packed with vitamins, minerals, and antioxidants, providing essential nutrients without spiking blood sugar.
Olive Oil: A healthy fat that supports heart health.
Low-Sodium Soy Sauce: Adds flavor without adding too much sodium.
This quinoa and veggie stir-fry is a great option for a healthy, balanced meal. It's easy to make, versatile, and can be enjoyed by the whole family. Give it a try and let me know how you like it!
Stay healthy and happy cooking!