Quinoa and Vegetable Stir Fry




Prep time:

10 mins

Cook time:

25 mins

Total time:

35 mins




1 cup quinoa

1 tbsp coconut oil

1 brown onion or bunch of spring onion, diced

½ medium chilli, de seeded and finely chopped

2cm x 2cm cube fresh ginger, grated

1 bunch asparagus, cut into 5cm sticks.

½ broccoli, slice stem and cut head into small florets

1 carrot, spiralised or cut into thin slices

1 tsp sesame oil

2 tbsp tamari

½ cup cashews (optional)


  1. Rinse quinoa well under running water and place into a pot with 2 cups of water. Bring quinoa and liquid to a boil. Reduce heat to low, cover and simmer until tender and most of the liquid has been absorbed, 15 to 20 minutes. Set aside.
  2. Heat coconut oil in a wok, add onion, chili, ginger and stir for 30 seconds. Add the broccoli, asparagus and carrot, stir for another 2-3 minutes continuously so that even heat is being distributed.
  3. Add the cooked quinoa into the wok. Stir in the sesame oil and tamari, coating everything in the wok. Season with salt and pepper and if you are using cashews, add these in now. After a minute your meal is ready. Serve hot!

Stir Fry's are a fantastic way to get several servings of vegetables in a meal, use up vegetables in the fridge before they go off and also include your favourite picks.  Asparagus is back in season but it doesn't hang around for long so make the most of this vitamin packed anti inflammatory vege! Asparagus is an excellent source of Vitamin K and Folate. 1 cup of cooked asparagus contains 1/3 of your daily copper needs and is also a source of Vitamin B1 and selenium.  Store asparagus in the refrigerator with the cut ends covered in moist paper towels.

This recipe is fibre rich and full of flavour.  It tastes better the next day and can be made in large batches to enjoy over the week for lunch or dinner when you are pressed for time.

Visit 5ADay for more asparAgus recipes and nutritional info. Jx