Quinoa and vegetable stir-fry

Lunch

Item Rating: 77/100

1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 7.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		8.2 g	10%
	Saturated Fat	1.2 g	6%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		352.9 mg	15%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	7.1 g	25%
	Sugars	5.9 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		47.1 mg	3%
Iron		2.9 mg	16%
Potassium		470.6 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 73 cal (24.6%)

Protein: 37 cal (12.5%)

Carbs: 188 cal (62.8%)

About Quinoa and vegetable stir-fry

Quinoa and vegetable stir-fry is a nutrient-rich dish originating from South American cuisine, featuring quinoa, a seed traditionally cultivated in the Andes, and a variety of fresh vegetables. Quinoa is a complete protein, meaning it contains all nine essential amino acids, making it a valuable plant-based protein source. This dish is rich in vitamins (such as vitamin C from vegetables) and minerals (like magnesium and phosphorus) while being low in saturated fats. It is popular in global cuisines for its health benefits and adaptability to various dietary preferences.

Health Benefits

• Quinoa is a complete protein, ideal for muscle repair and growth, as it contains all nine essential amino acids.
• Rich in dietary fiber, promoting digestive health and aiding in weight management.
• Vegetables provide an excellent source of antioxidants, such as vitamin C, which supports immune function and skin health.
• Contains magnesium (from quinoa), which aids in healthy nerve and muscle function.
• Low in unhealthy fats and sodium, supporting heart health when prepared with minimal oil and seasoning.

Dietary Considerations

Allergens: Contains None typically present unless cross-contaminated or flavored with soy sauce (which may contain gluten or soy)

Suitable for: Vegan, vegetarian, gluten-free, dairy-free

Not suitable for: Soy-free (if soy sauce is used), low-carb (due to the carbohydrate content in quinoa)

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly before consuming.

Common Questions About Quinoa and vegetable stir-fry Nutrition

Is quinoa and vegetable stir-fry high in protein?

Quinoa is a complete protein source, providing around 8 grams of protein per cup of cooked quinoa. Combined with vegetables like broccoli or snap peas, which contain small amounts of protein, this dish offers a balanced protein option, especially for plant-based diets.

Can I eat quinoa and vegetable stir-fry on a keto diet?

Quinoa is not strictly keto-friendly as it contains around 39 grams of carbohydrates per cup of cooked quinoa. If you are following a keto diet, it's best to substitute quinoa with a lower-carb option like cauliflower rice.

What are the health benefits of quinoa and vegetable stir-fry?

Quinoa is rich in essential nutrients such as fiber, magnesium, and antioxidants, which support heart and digestive health. Adding vegetables increases the intake of vitamins like A, C, and K, making this dish a nutrient-dense meal that supports overall wellness.

What is the recommended serving size for quinoa and vegetable stir-fry?

A typical serving size for quinoa and vegetable stir-fry is about 1 to 1.5 cups. This portion provides approximately 250-350 calories depending on the ingredients and cooking method, making it suitable for a balanced meal.

How does quinoa and vegetable stir-fry compare to rice-based stir-fries?

Quinoa is higher in protein and fiber compared to white or brown rice, offering around 8 grams of protein and 5 grams of fiber per cooked cup versus rice's 4-5 grams of protein and 1-3 grams of fiber. Quinoa is also gluten-free and has a slightly nutty flavor and softer texture.

Data Sources & Scientific References