Quinoa & Vegetable Stir-Fry

Number of Servings: 4 (465g)
Active Time: 10 min.
Total Time: 30 min.

This dish is a wonderful demonstration of how little seasoning food requires when you start with a balance of flavorful vegetables.


  • 1 Tbsp. olive oil
  • 1 onion, diced
  • 3-4 cloves garlic, chopped
  • 1 yellow summer squash, sliced
  • 8 oz. green beans, trimmed and sliced
  • 1 Japanese eggplant, peeled, sliced into bite size pieces
  • 1 bell pepper, cored and sliced
  • 2 cups Baby Bella mushrooms, trimmed and sliced
  • 1 cup grape or cherry tomatoes, halved
  • 1 Tbsp. balsamic vinegar
  • 2½ cups cooked quinoa


  1. Heat olive oil in a wok or large skillet over medium heat. Add the onion, stir until translucent. Add the garlic and cook for a minute. Add the remaining vegetables. Add the balsamic vinegar and stir-fry until vegetables are tender.
  2. Add cooked quinoa into the wok and stir to combine with the vegetables. Remove from heat and toss to fluff.
  3. Serve immediately; or allow it to cool.

Nutrition Facts

4 servings per container

Serving Size 465g

Amount per serving
Calories 265
% Daily Value*
Total Fat 6g 8%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 0mg 0%
Sodium 20mg 1%
Total Carbohydrate 44g 16%
Dietary Fiber 9.5g 36%
Total Sugars 12g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 23g
Protein 10g
Vitamin D 0.1mcg 0%
Calcium 67.3mg 6%
Iron 3.5mg 15%
Potassium 750mg 15%
Vitamin A 45.8mcg 6%
Vitamin C 49.2mg 50%
Vitamin E 1.8mg 15%
Vitamin K 33.2mcg 30%
Thiamin 0.3mg 25%
Riboflavin 0.4mg 30%
Niacin 4.5mg 25%
Vitamin B6 0.5mg 30%
Folate 101.3mcg 25%
Vitamin B12 0mcg 0%
Biotin 8.6mcg 30%
Chloride 85.5mg 4%
Pantothenate 0.8mg 20%
Phosphorus 273.1mg 20%
Iodine 1.9mcg 2%
Magnesium 110.5mg 25%
Zinc 1.9mg 20%
Selenium 7.4mcg 15%
Copper 0.5mg 60%
Manganese 1.1mg 50%
Chromium 0.3mcg 0%
Molybdenum 15.2mcg 35%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Quinoa, Japanese Eggplant, Green Beans, Squash, Tomatoes, Mushrooms, Green Bell Pepper, Onion, Balsamic Vinegar, Olive Oil, Garlic.

Latest from Our Blog

Winter Wellness: Five Healthy Habits to Adopt

Two parents with a small child in a winter forest

This season, rather than making it complicated, lets seek to engage in five healthy habits. Over time, they will lead to better overall health and wellness. Individually, these ideas may seem simple, but together they create a lifestyle that removes barriers and encourages balanced nutrition, exercise, and overall improved wellness.

Continue Reading »