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Quinoa Stir-Fry with Marinated Tempeh and Mixed Vegetables
Created by: Howcan Team
Ingredients
- 1 cup quinoa
- 2 cups water
- 8 oz tempeh, cut into cubes
- 1/4 cup soy sauce
- 2 tbsp rice vinegar
- 2 tbsp maple syrup
- 1 tbsp sesame oil
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 cup broccoli florets
- 1 cup snap peas
- 3 cloves garlic, minced
- 1 inch ginger, grated
- 2 green onions, chopped
- 2 tbsp vegetable oil
- Salt and pepper to taste
Instructions
- Rinse the quinoa under cold water and drain. In a medium saucepan, bring 2 cups of water to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.
- In a small bowl, whisk together soy sauce, rice vinegar, maple syrup, and sesame oil. Place the tempeh cubes in a shallow dish and pour the marinade over them. Let it marinate for 10-15 minutes.
- In a large skillet or wok, heat 1 tbsp of vegetable oil over medium-high heat. Add the marinated tempeh and cook for 3-4 minutes on each side until golden brown. Remove from the skillet and set aside.
- In the same skillet, add the remaining 1 tbsp of vegetable oil. Add garlic, ginger, and green onions, and sauté for 1-2 minutes until fragrant.
- Add the bell peppers, broccoli, and snap peas to the skillet. Stir-fry for 5-6 minutes until the vegetables are tender-crisp.
- Add the cooked quinoa and cooked tempeh to the skillet. Toss everything together and cook for an additional 2-3 minutes to heat through.
- Season with salt and pepper to taste. Serve the quinoa stir-fry hot and enjoy!
Quinoa stir-fry with marinated tempeh and mixed vegetables is a delightful fusion of flavors and textures. This dish has its roots in the ancient Andean region, where quinoa has been a staple for thousands of years. The dish gained popularity in the modern culinary scene due to its nutritious profile and versatility. Chefs like Jamie Oliver and Yotam Ottolenghi have popularized this dish in their cookbooks and restaurants, adding their own unique twists. Today, the best versions of this dish can be found in health-conscious eateries and vegan restaurants, where the balance of marinated tempeh, crisp mixed vegetables, and fluffy quinoa is perfected. The key to this dish lies in the marination of tempeh, which infuses it with a savory, umami flavor that complements the nuttiness of quinoa and the freshness of the vegetables. For a twist, some chefs also incorporate a tangy-sweet glaze or a spicy kick to elevate the dish. Whether enjoyed as a main course or a side, this quinoa stir-fry is a celebration of wholesome ingredients and vibrant flavors.
35 min
4
350 calories
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