Quinoa Egg Veggie Stir Fry for One
Packed with protein, vibrant veggies, and bold umami flavors, this Quinoa Egg Veggie Stir Fry for One is the perfect quick and healthy weeknight dinner. Featuring fluffy scrambled eggs, hearty cooked quinoa, and a colorful medley of carrot, bell pepper, and zucchini, this stir fry is tossed in a savory blend of low-sodium soy sauce and toasted sesame oil for a deliciously balanced dish. Ready in just 25 minutes, it’s ideal for busy days when you want something wholesome and satisfying without the fuss. Garnished with fresh green onions, this one-pan recipe is not only nutritious but also customizable for your favorite veggies. Try this easy quinoa stir fry for a solo meal that’s as good for you as it is delicious. Keywords: quinoa stir fry, healthy stir fry, quick dinner for one, quinoa and eggs.
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Recipe Information
Ingredients
- 1 cup Cooked quinoa
- 2 large Eggs
- 1 tablespoon Olive oil
- 2 cloves Garlic
- 1 small Carrot
- 0.5 medium Bell pepper (red, yellow, or green)
- 0.5 medium Zucchini
- 1.5 tablespoons Soy sauce (low-sodium)
- 0.5 teaspoons Sesame oil
- 2 stalks Green onions
- 0.25 teaspoons Salt
- 0.25 teaspoons Black pepper
Instructions
Prepare the vegetables by finely mincing the garlic, peeling and dicing the carrot, slicing the bell pepper into thin strips, and dicing the zucchini into bite-sized pieces. Chop the green onions and set them aside for garnish.
Beat the eggs in a small bowl and season with a pinch of salt and pepper.
Heat a large skillet or wok over medium heat. Add 1 teaspoon of olive oil, pour in the beaten eggs, and scramble them. Once cooked, transfer them to a plate and set aside.
In the same skillet, add the remaining olive oil. Add the minced garlic and sauté for 30 seconds until fragrant.
Add the diced carrot, bell pepper, and zucchini to the skillet. Stir fry for 5-7 minutes, stirring frequently, until the vegetables are tender but still crisp.
Add the cooked quinoa to the skillet and toss to combine with the vegetables.
Pour in the soy sauce and sesame oil. Stir well to evenly coat the quinoa and vegetables with the sauce. Cook for 2-3 more minutes.
Return the scrambled eggs to the skillet and gently mix them into the stir fry.
Taste and adjust seasoning with additional salt or pepper if needed.
Transfer to a serving bowl or plate, garnish with chopped green onions, and serve hot.
Nutrition Facts
Calories |
617 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.5 g | 44% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 4.3 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 1711 mg | 74% | |
| Total Carbohydrate | 54.1 g | 20% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 11.2 g | ||
| Protein | 22.6 g | 45% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 141 mg | 11% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 876 mg | 19% | |
*The % Daily Value 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.
