Looking for a nutritious, flavor-packed meal that comes together quickly? This Quinoa and Kale Stir-Fry has become my go-to recipe for busy weeknights when I want something both healthy and satisfying. I love how this dish combines protein-rich quinoa with nutrient-dense kale, creating a balanced meal that’s as colorful as it is delicious. The best part? It’s incredibly versatile and perfect for using up whatever vegetables you have on hand.
Ingredients
- 1 cup quinoa, rinsed and drained
- 1 large bunch kale, stems removed and roughly chopped
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 medium red onion, diced
- 1 red bell pepper, sliced
- 2 carrots, julienned
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1/4 teaspoon red pepper flakes (optional)
- Salt and pepper to taste
- 2 tablespoons toasted sesame seeds for garnish
Instructions
- Cook quinoa according to package instructions, typically using 2 cups of water for 1 cup of quinoa. Set aside to cool slightly.
- Heat olive oil in a large skillet or wok over medium-high heat.
- Add garlic and onion, sautéing until fragrant and translucent (about 2-3 minutes).
- Add bell pepper and carrots, cooking for another 3-4 minutes until slightly softened.
- Add the chopped kale to the pan and cook until it begins to wilt, about 2-3 minutes.
- Stir in the cooked quinoa, soy sauce, and sesame oil.
- Season with red pepper flakes, salt, and pepper to taste.
- Cook for an additional 2-3 minutes until everything is well combined and heated through.
- Sprinkle with toasted sesame seeds before serving.
Cook Time and Serving Size
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Recipe Notes
Here are some helpful tips to make your Quinoa and Kale Stir-Fry perfect every time:
- Rinse quinoa thoroughly before cooking to remove any bitter taste.
- For extra protein, add tofu, chickpeas, or a fried egg on top.
- Make sure your pan is hot before adding vegetables to achieve that perfect stir-fry texture.
- Store leftovers in an airtight container for up to 3 days in the refrigerator.
- For meal prep, you can cook the quinoa ahead of time and store it separately.
- If kale isn’t your favorite, substitute with spinach or Swiss chard.
- To make this recipe gluten-free, use tamari instead of soy sauce.
This Quinoa and Kale Stir-Fry is endlessly customizable – feel free to experiment with different vegetables or seasonings to make it your own. The key is keeping the basic ratio of quinoa to vegetables balanced for the perfect bite every time.
Quinoa and Kale Stir-Fry
Ingredients
- 1 cup quinoa rinsed and drained
- 1 large bunch kale stems removed and roughly chopped
- 2 tablespoons olive oil
- 3 cloves garlic minced
- 1 medium red onion diced
- 1 red bell pepper sliced
- 2 carrots julienned
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon sesame oil
- 1/4 teaspoon red pepper flakes optional
- Salt and pepper to taste
- 2 tablespoons toasted sesame seeds for garnish
Instructions
- Cook quinoa according to package instructions, typically using 2 cups of water for 1 cup of quinoa. Set aside to cool slightly.
- Heat olive oil in a large skillet or wok over medium-high heat.
- Add garlic and onion, sautéing until fragrant and translucent (about 2-3 minutes).
- Add bell pepper and carrots, cooking for another 3-4 minutes until slightly softened.
- Add the chopped kale to the pan and cook until it begins to wilt, about 2-3 minutes.
- Stir in the cooked quinoa, soy sauce, and sesame oil.
- Season with red pepper flakes, salt, and pepper to taste.
- Cook for an additional 2-3 minutes until everything is well combined and heated through.
- Sprinkle with toasted sesame seeds before serving.
