Burnt Garlic Quinoa Stir Fry: A Quick, Plant-Powered Protein Boost

In today’s fast-paced world, healthy eating often takes a back seat to convenience—but what if you could have both? The Burnt Garlic Quinoa Stir Fry is a perfect dish with quick preparation, delicious flavor, and impressive health benefits. This plant-based recipe is rich in protein and packed with nutrients, making it a wholesome choice for vegetarians and anyone aiming to eat clean, balanced meals.

Quinoa: A Complete Plant-Based Protein

At the heart of this Burnt Garlic Quinoa Stir Fry is quinoa—a nutritional powerhouse that contains all nine essential amino acids, making it a complete protein. Finding such a protein source can be challenging for vegetarians and vegans, so quinoa is a valued grain. It’s also naturally gluten-free and high in dietary fiber, supporting digestion and helping with blood sugar control. One cup of cooked quinoa provides around 8 grams of protein and a generous dose of iron, magnesium, and B vitamins.

Garlic: More Than Just Flavor

Burnt garlic adds a rich, smoky depth to this dish but is more than a flavor booster. Garlic is known for its powerful antioxidant properties and has been shown to support immune function and heart health. Cooking garlic till it’s deeply browned enhances its bold taste, and while some of the allicin content is reduced during high-heat cooking, it still retains plenty of health benefits.

Onions and Green Onions: Layers of Goodness

Onions and green onions (also called scallions) are rich in compounds like quercetin and sulfur, which are known for their anti-inflammatory and immune-boosting properties. Using the scallion's white and green parts ensures maximum flavor and nutrients. The green tops are especially rich in vitamin K, which supports bone health.

Peas: A Gentle Protein and Fiber Boost

Green peas round out the vegetable mix, adding color, texture, and even more plant-based protein. They are high in fiber, low in fat, and contain a good amount of vitamin C, vitamin A, and iron. Combined with quinoa, they help make this dish satisfying and nutritionally balanced.

Soy Sauce and Black Pepper: Simple, Smart Seasoning

Soy sauce, in moderation, adds umami and depth. Paired with freshly cracked black pepper, it rounds out the flavor while offering a subtle anti-inflammatory kick. Choosing a low-sodium soy sauce can help reduce the salt load while delivering a bold taste.

This Burnt Garlic Quinoa Stir Fry is a seemingly straightforward recipe for quinoa with garlic, onions, green onions, and peas and is a testament to the power of whole, plant-based ingredients. It offers a complete protein source, abundant fiber, a wealth of vitamins and minerals, and potent antioxidants. This quick and easy meal satisfies hunger and contributes to cardiovascular health, digestive well-being, immune function, and overall vitality. By embracing such uncomplicated yet nutrient-dense recipes, we can effortlessly nourish our bodies and embark on a healthier, more vibrant life.

The stir fry takes less than 20 minutes with pre-cooked quinoa or leftover grains. It’s light yet filling, ideal for lunchboxes, weeknight dinners, or post-workout meals. The high fiber content ensures it’s easy to digest, while the balanced protein and complex carbs keep you full and energized.

Serves - 2-3

Preparation Time - 10 mins

Cooking time - 20 mins

Total Time - 30 mins

Ingredients

Quinoa – 1 cup (cooked)

Garlic – 3 large pods

Onion – 1 medium (finely chopped)

Green onion – 5-6  stalks ( white and green parts separated and finely chopped)

Peas  - 1 cup 9fresh/frozen)

Soy Sauce – 1 Tbsp

Oil – 1 Tbsp

Black Pepper Powder – 1 Tsp

Salt – As per taste

Directions

1. Heat some oil in a heavy-based, stainless steel pan over medium heat. Add the chopped garlic and cook until it turns dark brown, stirring frequently for about 5-6 minutes.

   
   

   

   
   

   

   
   

2. Add the onions and the white part of the spring onion. Sauté for 4 minutes, then add the peas and continue to sauté for another 4-5 minutes.

3. Season with salt and pepper, mixing well. Pour in the soy sauce and combine everything thoroughly.

4. Add the cooked quinoa and mix well. Finally, stir in the green part of the spring onion and enjoy! I pair it with Tofu Bell Pepper StirFry

Tips

• Be careful while adding salt as soy sauce already contains some. Taste as you go to avoid over-seasoning.

• Use leftover quinoa to make this dish even quicker.

• Add a pinch of chili flakes or a dash of sriracha for extra heat.

• Add other veggies, like bell peppers or shredded carrots, for variety.